Seated Dumbbell Shoulder Press
A seated variation of the dumbbell shoulder press that removes leg drive, isolating the shoulders and triceps more directly than a standing press.
How to do it
- 1Sit on a bench with back support, holding a dumbbell in each hand at shoulder height, palms facing forward.
- 2Press the dumbbells straight up until your arms are extended, without locking your elbows out hard.
- 3Pause briefly at the top.
- 4Lower the dumbbells back down under control to shoulder height.
Common mistakes
- Arching the lower back excessively to help drive the weight up.
- Letting the dumbbells drift forward instead of pressing in a straight vertical line.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Seated Dumbbell Shoulder Press safe for beginners?
Yes. The Seated Dumbbell Shoulder Press is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
What muscles does the Seated Dumbbell Shoulder Press work?
The primary mover is your shoulders. As a push movement, it also involves your triceps and upper chest.
What can I substitute if I don't have dumbbells or bench for the Seated Dumbbell Shoulder Press?
The Overhead Barbell Press targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have dumbbells or bench available.
See the Overhead Barbell PressRelated exercises
Learn more
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