Seated Dumbbell Shoulder Press

Quote: "Your current body is the only body that can take you to your new body—so be kind to it." - Elaine Moran

The Seated Dumbbell Shoulder Press is a great alternative to the Seated Barbell Shoulder Press.  Like the barbell counterpart, the seated dumbbell shoulder press is a great exercise for developing size and strength in the shoulder area.  The shoulder joint and muscle is a small body part that is involved in performing all strength exercise for the upper body.

Seated Dumbbell Shoulder Press

Doing this exercise will also call on the stabilising muscles in the back, shoulders, and trapezius.  Another great thing about the seated dumbbell shoulder press is that the movement has a greater range of motion than the seated barbell shoulder press.

Because you have to move two separate dumbbells, it forces your mind to become more focused using the correct technique.  To do this exercise properly, it is also important to have strength, flexibility and mobility in the shoulder and thoracic area.

Benefits of the Seated Dumbbell Shoulder Press

There are many benefits to doing the seated dumbbell shoulder press.  These are health related benefits and performance related benefits.

Health Related Benefits:

  • Improves strength in the bones, ligaments and tendons.
  • Improves bone density decreasing your risk of osteoarthritis.
  • Improves stability in the wrists, elbows and shoulders enabling your joints to stay in place when performing the seated barbell shoulder press.
  • Strengthens other areas in your body such as the triceps, trapezius and upper chest.

Performance Related Benefits:

  • Helps increase strength in the bench press.
  • Makes the shoulder area more resistant to injuries caused by contact and exertion of force.
  • Improves your performance in other activities and sports such as swimming, football and lacrosse.

Seated Dumbbell Shoulder Press Technique

  • Grab a pair of dumbbells, sit on a seat that has a bench to support the back.
  • Place your feet about hip width apart on the floor.
  • Clean the dumbbells up to the shoulders.
  • Maintain a strong grip on the dumbbells.
  • Maintain a straight and neutral position in your back, engage your core and keep your head in a neutral position.
  • Breathe in through the nose at the bottom position.
  • Push the dumbbells up in a slight arc where the dumbbells almost touch, and the elbows are slightly bent.
  • Slowly lower the dumbbells, to the shoulders and breathe in through the nose and begin the next repetition.

Seated Dumbbell Shoulder Press Dos

  • Keep your body compact and tight as one unit.
  • Keep your shoulder joint packed into the shoulder socket.
  • Use a full range of motion.
  • Use the correct breathing patterns.
  • Grip the dumbbells tight.
  • Maintain tension on the shoulders at all times.

Seated Dumbbell Shoulder Press Don’ts

  • Body staying relaxed during the movement.
  • Arching the back.
  • Using momentum to power the movement.
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