Seated Dumbbell Shoulder Press
Quick answer
The Seated Dumbbell Shoulder Press mainly works the front delts and side delts, with help from the triceps. Seated dumbbell press that builds the front and side of the shoulders with back support. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Set the backrest nearly upright and sit down, back firmly supported.
- Raise the dumbbells to shoulder height, palms forward, elbows slightly in front of your torso.
- Press the dumbbells overhead until your arms are straight.
- Lower slowly until the dumbbells reach ear level.
Muscles worked
MainSecondary
- Anterior Deltoids
- Lateral Deltoids
- Triceps
Common mistakes
- Don't lift your back off the backrest.
- Avoid banging the dumbbells together at the top: stay in control.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Seated Dumbbell Shoulder Press work?
Mainly the front delts and side delts. It also works the triceps.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Seated Dumbbell Shoulder Press good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
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