Seated Dumbbell Shoulder Press


Gym Equipment Needed

Musle Group



Position an adjustable bench in an upright position.

Select a pair of dumbbells that matches your fitness level and place them within easy reach.

Starting Position

Take a seat on the adjustable bench, maintaining proper posture with your back supported and feet firmly planted.

Select the appropriate dumbbells and position them at shoulder level, ready for the exercise.

Ensure your wrists are aligned with your shoulders and maintain a neutral spine throughout the movement.


Take a deep breath and brace your core.

Push the dumbbells upward, extending your arms fully while keeping your wrists aligned with your shoulders.

Squeeze your shoulder muscles at the top of the movement and pause briefly.

Gradually lower the dumbbells back to the starting position in a controlled manner, maintaining proper form and alignment.

Repeat the exercise for the recommended number of repetitions.

Muscles Involved: The Seated Dumbbell Shoulder Press effectively engages several key muscle groups, including:

  • Anterior Deltoids (Front Delts)
  • Lateral Deltoids (Side Delts)
  • Posterior Deltoids (Rear Delts)
  • Triceps

Tips on doing this exercise

To optimize your Seated Dumbbell Shoulder Press and achieve the best results, we provide personalized tips and guidance:

  • Our trainers will emphasize the importance of maintaining contact between the dumbbells and your shoulders throughout the exercise, promoting stability and proper form.
  • They will guide you in visualizing pushing the dumbbells through the ceiling, ensuring full contraction and activation of your shoulder muscles.
  • When lifting heavier weights, our trainers will introduce you to lifting straps, enhancing your grip strength and enabling you to focus on the targeted muscles.

Common Mistakes

Avoid these common mistakes to prevent potential injury and ensure proper execution of the Seated Dumbbell Shoulder Press:

Be mindful of keeping your heels on the floor throughout the exercise to maintain stability and balance.

Avoid rounding your back during the movement. Instead, maintain a neutral spine to protect your lower back and optimize muscle engagement.

Prevent the dumbbells from rolling forward toward your face by maintaining control and stability throughout the exercise.

Recommended Ranges

To achieve your desired goals, consider the following rep and set ranges for the Seated Dumbbell Shoulder Press:

  • For hypertrophy (muscle growth): Aim for 10-15 reps per set and perform 3-4 sets.
  • For strength: Aim for 6-8 reps per set and perform 3-4 sets.

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of your health

If you are ready to take your health and fitness into your own hands. Get in contact and our trainers will get everything you need to start on the right track.

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