Dumbbell Scott Press
A seated dumbbell shoulder press variation emphasizing lateral deltoid activation.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Scott Press
Dumbbell Alternate Shoulder Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Standing Arnold Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Seated Alternate Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Arnold Press
Shoulders · Deltoid Anterior · Dumbbell
Description
A seated shoulder press that targets the deltoids and tricep muscles. Performed by lifting dumbbells in a vertical motion while seated.
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How to do Dumbbell Scott Press
- 01Setup
Sit upright on a bench with a dumbbell in each hand, resting them on your thighs with a neutral grip.
- 02Setup
Using your thighs to assist, bring the dumbbells up to shoulder height, positioning them just outside your shoulders with palms facing each other and elbows bent.
- 03
Exhale as you press the dumbbells upward and slightly inward, extending your arms until they are fully extended but not locked, with the dumbbells nearly touching at the top.
- 04
Inhale as you slowly lower the dumbbells back to the starting position, maintaining control and keeping tension on your deltoids.
- 05
Ensure your elbows track slightly forward and out, avoiding a wide flare, to keep focus on the lateral deltoids throughout the movement.
Tips
- Focus on driving the dumbbells up and slightly inward, imagining you're trying to touch them together at the peak of the movement to maximize lateral deltoid engagement.
- Keep your core braced and back pressed firmly against the bench throughout the exercise to prevent arching and maintain spinal stability.
- Control the eccentric (lowering) phase, taking 2-3 seconds to return the dumbbells to the starting position to enhance muscle time under tension.
- Avoid letting your elbows flare directly out to the sides; instead, keep them tracking slightly forward of your shoulders to reduce shoulder impingement risk.
Common mistakes
- Using too much momentum or arching the back to lift the weight is a common error; lower the weight and focus on a controlled, deliberate press using only your shoulder muscles, keeping your back flat against the bench.
- Letting the elbows drop too low at the bottom of the movement reduces tension; maintain the dumbbells at shoulder height at the bottom, ensuring continuous tension on the deltoids.
- Pressing the dumbbells straight up without the inward focus diminishes lateral deltoid activation; actively squeeze the dumbbells together at the top to better engage the target muscle.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Scott Press work?
Dumbbell Scott Press primarily targets Deltoid Lateral. Secondary muscles include Deltoid Anterior, Serratus Anterior, Subscapularis, Trapezius Lower Fibers, Trapezius Middle Fibers.
Is Dumbbell Scott Press good for beginners?
Dumbbell Scott Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Scott Press?
You need Dumbbell to perform Dumbbell Scott Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Scott Press?
Focus on driving the dumbbells up and slightly inward, imagining you're trying to touch them together at the peak of the movement to maximize lateral deltoid engagement. Keep your core braced and back pressed firmly against the bench throughout the exercise to prevent arching and maintain spinal stability. Control the eccentric (lowering) phase, taking 2-3 seconds to return the dumbbells to the starting position to enhance muscle time under tension. Avoid letting your elbows flare directly out to the sides; instead, keep them tracking slightly forward of your shoulders to reduce shoulder impingement risk.
What are common mistakes when doing Dumbbell Scott Press?
Using too much momentum or arching the back to lift the weight is a common error; lower the weight and focus on a controlled, deliberate press using only your shoulder muscles, keeping your back flat against the bench. Letting the elbows drop too low at the bottom of the movement reduces tension; maintain the dumbbells at shoulder height at the bottom, ensuring continuous tension on the deltoids. Pressing the dumbbells straight up without the inward focus diminishes lateral deltoid activation; actively squeeze the dumbbells together at the top to better engage the target muscle.
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Free · iPhone only · Available on the App Store