Seated Dumbbell Shoulder Press: how to do it right
In short: Seated dumbbell press: a vertical press targeting the anterior deltoid, loaded the most at mid-range.
How to do it, step by step
- 1Sit with the backrest slightly inclined (80-90°), back flat against it, feet planted on the floor, core braced.
- 2Start with elbows bent, dumbbells at ear level, wrists stacked over your elbows.
- 3Press up while bringing the dumbbells slightly closer together without clanking them, without violently locking out your elbows.
- 4Lower under control until your elbows pass below shoulder line.
- 5Keep going with no dead time: a continuous, smooth movement through the whole useful range.
The mistake to avoid
Don't cut the descent short, lower to ear level.
Other common mistakes
- Arching your lower back to cheat: keep your pelvis neutral and your back flat against the backrest to isolate the shoulder.
- Violently locking out your elbows at the top: tension is lost and the joint takes the hit, stop just before full extension.
- Going so low that you pinch the shoulder: limit the range once your elbows pass below your shoulders.
- Clanking the dumbbells together at the top: keep them parallel and a few centimeters apart so you do not break the deltoid's tension.
Muscles worked
- Main:
- Front delts
- Supporting:
- Side delts, Triceps
The anterior deltoid is the prime mover, it pushes the dumbbells up. The lateral deltoid helps with abduction at the start of the range. The triceps brachii handles elbow extension at the end of the press. The upper trapezius and the serratus anterior stabilize the scapula.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Arnold Press ›
- Standing Dumbbell Shoulder Press ›
- Shoulder Press Machine ›
- Standing Barbell Overhead Press ›
- One-Arm Kettlebell Overhead Press ›
Frequently asked questions
How do I do this exercise?
Sit with the backrest slightly inclined (80-90°), back flat, feet planted on the floor, core braced. Start with elbows bent, dumbbells at ear level, wrists over your elbows. Press up without clanking the dumbbells or locking out violently, then lower under control until your elbows pass below shoulder line.
How low should I go?
Lower until your elbows pass just below shoulder line, no lower so you do not pinch the joint. At the top, stop just before locking out your elbows. Tension peaks at mid-range, elbows around 90°, so keep a continuous rhythm with no dead time at the bottom and no lockout at the top.
I don't feel anything, is that normal?
You should feel the work in the anterior deltoid, the front of the shoulder. Since tension peaks at mid-range, slow down around 90° of elbow, 1 to 2 seconds of control. Also check that you are not arching and not pushing too much with your triceps.
How fast should I do the movement?
Slow the descent over 2 to 3 seconds then press firmly but under control. Deliberately slow down the pass through 90° of elbow, that is where the anterior deltoid works the most. Never throw the weight.
How do I breathe?
Inhale as the dumbbells go down, exhale as you press up. Keep constant core bracing and your back flat to lock the pelvis and transfer force to the shoulder.