Shoulders · Compound

Seated Dumbbell Shoulder Press

A supported overhead press with dumbbells for balanced shoulder development.

MAIN MUSCLE
Front delts, Side delts
ALSO WORKS
Triceps
EQUIPMENT
Dumbbell, Bench
LEVEL
Beginner
REPS
8-12
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Sit on a bench set upright and bring dumbbells to shoulder height.

  2. Keep the back against the pad and the ribs down.

  3. Press the dumbbells overhead until the arms are straight.

  4. Lower slowly to ear level.

COMMON MISTAKES

  • Leaning back excessively; squeeze the glutes and keep the ribs down.
  • Pressing forward instead of up; move the head through so the weight finishes over mid-foot.
  • Partial lockout; finish with arms fully extended overhead.

TIPS

  • Brace like you are about to be punched in the stomach before every rep.

QUESTIONS

Which muscles does Seated Dumbbell Shoulder Press work?

The main muscle is Front delts, Side delts. It also works Triceps.

How many reps should I do?

FORGE suggests 8-12 reps for Seated Dumbbell Shoulder Press. The app adjusts sets and reps to your goal and level.

What can I do instead of Seated Dumbbell Shoulder Press?

These train the same muscles: Overhead Press, Arnold Press, Machine Shoulder Press.