Dumbbell Seated Shoulder Press (parallel grip)
Build strong, well-defined shoulders with the seated dumbbell shoulder press. This exercise targets your deltoids and triceps for upper body strength and
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Seated Shoulder Press (parallel grip)
Dumbbell Alternate Shoulder Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Seated Alternate Shoulder
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Seated Alternate Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Alternate Side Press
Shoulders · Deltoid Anterior · Dumbbell
Description
A strength training exercise focusing on the shoulders, where the person sits on a bench with back support and lifts dumbbells from shoulder level to above the head using a parallel grip.
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How to do Dumbbell Seated Shoulder Press (parallel grip)
- 01Setup
Sit upright on a bench with a backrest, ensuring your feet are flat on the floor and your lower back is pressed firmly against the support.
- 02Setup
Hold a dumbbell in each hand at shoulder height, with your palms facing each other (parallel grip) and elbows pointing slightly forward.
- 03
Exhale as you press the dumbbells directly overhead until your arms are fully extended, but avoid locking your elbows.
- 04
Inhale as you slowly lower the dumbbells back down to the starting shoulder-height position with controlled movement, resisting the weight.
Tips
- Maintain a neutral spine throughout the entire movement by bracing your core and keeping your back firmly against the bench to prevent excessive arching.
- Control the eccentric (lowering) phase of the movement; this slow, controlled descent maximizes muscle engagement and promotes growth.
- Keep your elbows slightly in front of your body, rather than flared out directly to the sides, to better engage the anterior deltoids and protect your shoulder joints.
- Focus on driving the dumbbells straight up in a vertical path, ensuring the force comes from your shoulders and triceps, not momentum.
Common mistakes
- Arching the lower back excessively can lead to injury; fix this by engaging your core and keeping your back flat against the bench throughout the lift.
- Flaring elbows out too wide can put unnecessary strain on the shoulder joints; fix this by keeping your elbows slightly forward and stacked under your wrists.
- Using momentum to lift the weight reduces muscle activation; fix this by performing the movement slowly and deliberately, focusing on pure muscle contraction.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Seated Shoulder Press (parallel grip) work?
Dumbbell Seated Shoulder Press (parallel grip) primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Triceps Brachii.
Is Dumbbell Seated Shoulder Press (parallel grip) good for beginners?
Dumbbell Seated Shoulder Press (parallel grip) 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 Seated Shoulder Press (parallel grip)?
You need Dumbbell to perform Dumbbell Seated Shoulder Press (parallel grip). 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 Seated Shoulder Press (parallel grip)?
Maintain a neutral spine throughout the entire movement by bracing your core and keeping your back firmly against the bench to prevent excessive arching. Control the eccentric (lowering) phase of the movement; this slow, controlled descent maximizes muscle engagement and promotes growth. Keep your elbows slightly in front of your body, rather than flared out directly to the sides, to better engage the anterior deltoids and protect your shoulder joints. Focus on driving the dumbbells straight up in a vertical path, ensuring the force comes from your shoulders and triceps, not momentum.
What are common mistakes when doing Dumbbell Seated Shoulder Press (parallel grip)?
Arching the lower back excessively can lead to injury; fix this by engaging your core and keeping your back flat against the bench throughout the lift. Flaring elbows out too wide can put unnecessary strain on the shoulder joints; fix this by keeping your elbows slightly forward and stacked under your wrists. Using momentum to lift the weight reduces muscle activation; fix this by performing the movement slowly and deliberately, focusing on pure muscle contraction.
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Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Standing Overhead Press
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Dumbbell Standing Alternate Overhead Press
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Dumbbell Arnold Press
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Bodyweight Kneeling Push-up Row
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Free · iPhone only · Available on the App Store