Seated Shoulder Press (Dumbbell) Guide

Reviewed by Michael Liu

Updated on Jul 10, 2025

Seated Shoulder Press (Dumbbell) Exercise Demo

Exercise Profile

Exercise Equipment

Dumbbell

Primary muscles

Middle Delts, Front Delts, Triceps

Exercise Category

Vertical Push

Seated Shoulder Press (Dumbbell) Muscles Worked

Front

Back

MuscleSet

Middle Delts

41.7%

Front Delts

33.3%

Triceps

25%

Seated Shoulder Press (Dumbbell) Overview

The dumbbell shoulder press is a vertical pressing movement that targets the deltoids while allowing a more natural range of motion than barbell presses. It can be performed seated or standing, and the independent nature of dumbbells ensures both sides of the body work equally. This exercise is great for building rounded, aesthetic shoulders and developing unilateral strength. Dumbbell presses also engage stabilizing muscles in the upper body, making it slightly more challenging than machine or barbell alternatives. Perfect for intermediate lifters and beyond who want functional shoulder development.

Why Do The Seated Shoulder Press (Dumbbell) ?

Dumbbell Shoulder Press is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.

How to Do A Seated Shoulder Press (Dumbbell)

1. Sit on a bench with dumbbells at shoulder height, palms facing forward. 2. Press the dumbbells overhead until arms are fully extended. 3. Lower dumbbells back to the start in a controlled motion. 4. Keep core tight and avoid arching your back.

Machine Tips

Use a vertical bench for back support and keep wrists stacked over elbows for safe pressing.

How to Progress

Increase weight, slow down reps, add pause at top, or use unilateral variations for more core engagement.

PROGRAMS WITH Seated Shoulder Press (Dumbbell)