---
title: "Dumbbell Seated Shoulder Press Parallel Grip"
description: "Sit on a bench with back support."
locale: en
slug: dumbbell-seated-shoulder-press-parallel-grip
url: "https://hi.fitness/exercises/dumbbell-seated-shoulder-press-parallel-grip"
primaryMuscle: "Front delts"
secondaryMuscles: ["Triceps"]
equipment: ["Dumbbell","Other"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/28863165-dumbbell-seated-shoulder-press-parallel-grip.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Dumbbell Seated Shoulder Press Parallel Grip

Sit on a bench with back support.

## How to do it

1. Sit on a bench with back support. Hold a dumbbell in each hand at shoulder height, with your elbows bent at 90 degrees at chest level, facing forward, and your palms facing each other (parallel grip).
2. Press the dumbbells upward by extending your elbows, until your arms are fully extended above your head.
3. Pause briefly at the top of the movement, ensuring that your arms are straight but not locked.
4. Lower the dumbbells back to starting position following the steps in reverse. Repeat for the desired number of repetitions.

## Form tips

- Keep your back firmly pressed against the bench to support your spine.
- Engage your core muscles throughout the exercise to maintain stability.
- Exhale as you press the dumbbells upward and inhale as you lower them.
- No bench? Use a sturdy chair set against a wall so it cannot slide.

## Similar exercises

- [Barbell Standing Military Press](https://hi.fitness/exercises/barbell-standing-military-press) - Front delts · Barbell
- [Barbell Seated Military Press](https://hi.fitness/exercises/barbell-seated-military-press) - Front delts · Barbell
- [Smith Machine Shoulder Press](https://hi.fitness/exercises/smith-machine-shoulder-press) - Front delts · Smith machine
- [Barbell Standing Shoulder Press](https://hi.fitness/exercises/barbell-standing-shoulder-press) - Front delts · Barbell
- [Seated Shoulder Press Barbell](https://hi.fitness/exercises/seated-shoulder-press-barbell) - Front delts · Barbell
- [Barbell Standing Close Grip Military Press](https://hi.fitness/exercises/barbell-standing-close-grip-military-press) - Front delts · Barbell
- [Barbell Standing Wide Grip Military Press](https://hi.fitness/exercises/barbell-standing-wide-grip-military-press) - Front delts · Barbell
- [Barbell Seated Behind Neck Military Press](https://hi.fitness/exercises/barbell-seated-behind-neck-military-press) - Front delts · Barbell