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All exercises

Dumbbell seated shoulder press (parallel grip)

Beginner

Dumbbell seated shoulder press (parallel grip) is a compound dumbbell exercise for the front delts, also working the triceps and upper back.

What it works

Primary muscle

Front delts

Also works

TricepsUpper back

Equipment
Dumbbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Sit on a bench with a dumbbell in each hand, palms facing inward.
  2. 2Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
  3. 3Press the dumbbells upward until your arms are fully extended overhead.
  4. 4Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Resistance band seated shoulder pressResistance band
  • Band shoulder pressResistance band
  • Smith seated shoulder pressSmith machine
  • Smith shoulder pressSmith machine
  • Lever one arm shoulder pressMachine
  • Dumbbell seated shoulder pressDumbbell

Harder variations

  • Dumbbell one arm shoulder pressDumbbell
  • Kettlebell one arm military press to the sideKettlebell
  • Dumbbell standing overhead pressDumbbell
Logged today · 2 min restDumbbell seated shoulder press (parallel grip)

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More Shoulders exercises

  • Band 90/90 external rotationResistance band
  • Band front lateral raiseResistance band
  • Band front raiseResistance band
  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band