Exercise library
Shoulders
Seated Dumbbell Shoulder Press
- Primary muscle
- Shoulders
- Also works
- Triceps
- Equipment
- Dumbbell
- Movement pattern
- Vertical push
- Role in a program
- Primary
How to do it
Sit on an upright bench holding a dumbbell in each hand at shoulder height. Press the weights overhead until the arms extend, then lower under control to ear level. The back support helps isolate the delts and stabilize the torso.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the shoulders — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Arnold PressDumbbellVertical push
- Dumbbell Front RaiseDumbbellVertical push
- Dumbbell Lateral RaiseDumbbellVertical push
- Dumbbell Shoulder PressDumbbellVertical push
- Dumbbell Upright RowDumbbellVertical push
- Band Front RaiseBandVertical push
No-equipment alternatives
Training at home or on the road — bodyweight options for the shoulders: