---
title: "Dumbbell Seated Shoulder Press"
description: "Sit on a bench with your back supported, holding a dumbbell in each hand at shoulder height with your palms facing forward."
locale: en
slug: dumbbell-seated-shoulder-press
url: "https://hi.fitness/exercises/dumbbell-seated-shoulder-press"
primaryMuscle: "Front delts"
secondaryMuscles: ["Side delts","Triceps"]
equipment: ["Dumbbell","Other"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/f2d79d4b-dumbbell-seated-shoulder-press.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# 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.

## How to do it

1. Sit on a bench with your back supported, holding a dumbbell in each hand at shoulder height with your palms facing forward.
2. Press the dumbbells upward until your arms are fully extended above your head.
3. Pause briefly at the top, ensuring your arms are straight but not locked.
4. 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.
- 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