Seated Dumbbell Shoulder Press
The Seated Dumbbell Shoulder Press is a dumbbell exercise that primarily targets the shoulders, with assistance from the shoulders. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Seated Dumbbell Shoulder Press
- 1Sit tall on a bench with your feet flat on the floor, hold a dumbbell in each hand at shoulder height with your palms facing forward, and keep your chest up and core gently tight.
- 2Press the dumbbells up until your arms are almost straight above your head, then slowly lower them back to shoulder height; breathe out as you press up and breathe in as you lower down.
Coach tips
- Keep your lower back from arching by gently bracing your abs and keeping your ribs down against the bench.
- Move the weights in a smooth, controlled path instead of bouncing or jerking them up.
- Stop shy of any sharp pain and only lower as far as your shoulders feel comfortable while keeping your elbows under your wrists.
Train shoulders smarter
One rep, one set. Hypro turns the Seated Dumbbell Shoulder Press into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Seated Dumbbell Shoulder Press weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much shoulders you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Seated Dumbbell Shoulder Press fits right into proven hypertrophy and strength templates.
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