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Shoulders · Dumbbell
Dumbbell Seated Shoulder Press
Dumbbell Seated Shoulder Press is a beginner compound strength exercise that works the delts (shoulders), with the triceps assisting. It needs a dumbbell. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Triceps · Triceps Brachii
How to do Dumbbell Seated Shoulder Press
- Sit on a bench with your back supported, holding a dumbbell in each hand at shoulder height with your palms facing forward.
- Press the dumbbells upward until your arms are fully extended above your head.
- Pause briefly at the top, ensuring your arms are straight but not locked.
- Lower the dumbbells back to shoulder height with control. Repeat for the desired number of repetitions.
Form tips
- Keep your back firmly against the bench to support your spine.
- Engage your core throughout the exercise to maintain stability.
- Exhale as you press the dumbbells up and inhale as you lower them.
Dumbbell Seated Shoulder Press alternatives
More delts exercises
Dumbbell Seated Shoulder Press FAQ
What muscles does Dumbbell Seated Shoulder Press work?
Dumbbell Seated Shoulder Press mainly works the delts in the shoulders (Anterior Deltoids). The triceps work as secondary muscles.
What equipment do you need for Dumbbell Seated Shoulder Press?
You need a dumbbell.
How many sets and reps of Dumbbell Seated Shoulder Press should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Seated Shoulder Press good for beginners?
Yes. Dumbbell Seated Shoulder Press is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Dumbbell Seated Shoulder Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Seated Shoulder Press?
Other exercises for the delts include Band Seated Shoulder Press, Seated Shoulder Press Barbell, Smith Machine Shoulder Press and Ez Bar Seated Close Grip Shoulder Press.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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