Dumbbell exercise

Seated Shoulder Press (Dumbbell) form, muscles worked, and workout tracking

The seated dumbbell shoulder press is a vertical pressing exercise performed against a bench back support. It targets the front and lateral deltoids and the triceps while the seated position reduces lower-back involvement and helps isolate the shoulders.

Seated Shoulder Press (Dumbbell) illustration

How to do Seated Shoulder Press (Dumbbell)

  1. 1Sit on an upright bench with back support and hold a dumbbell in each hand at shoulder height, palms facing forward.
  2. 2Plant your feet, brace your core, and keep your back against the pad.
  3. 3Exhale as you press the dumbbells overhead until your arms are nearly straight without locking out hard.
  4. 4Keep the dumbbells stacked over your shoulders and avoid arching your lower back.
  5. 5Inhale as you lower the dumbbells under control back to shoulder height; repeat for the prescribed reps.

Related exercises

Arnold Press (Dumbbell)

Shoulders · Dumbbell

Bench Press (Dumbbell)

Chest · Dumbbell

Bent Over Row (Dumbbell)

Back · Dumbbell

Bicep Curl (Dumbbell)

Arms · Dumbbell

Track Seated Shoulder Press (Dumbbell) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.