Seated Dumbbell Shoulder Press

Muscles worked by the Seated Dumbbell Shoulder Press

Primary

Front DeltsAnterior DeltoidSide DeltsLateral Deltoid

Secondary

TrapsTrapeziusTricepsTriceps Brachii

Also called: front deltoid, anterior delt, front delt, anterior deltoid, side deltoid, lateral delt.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Seated Dumbbell Shoulder Press

1. Sit on a bench with back support, holding dumbbells at shoulder height.
2. Press the dumbbells overhead until arms are fully extended.
3. Lower the dumbbells back to shoulder level.
4. Repeat.

Form tips

• Keep your lower back against the pad instead of arching excessively.
• Avoid clanging the dumbbells together at the top.
• Keep your forearms vertical under the dumbbells throughout the press.

At a glance

Seated Dumbbell Shoulder Press in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Arnold Press
• Barbell Overhead Press
• Behind the Neck Press
• Bodyweight Overhead Press
• Double Kettlebell Overhead Press
• Dumbbell Shoulder Press
• Machine Shoulder Press
• Push Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "seated-db-press",
  "name_en": "Seated Dumbbell Shoulder Press",
  "name_de": "Sitzende Kurzhantel-Schulterdrücken",
  "name_es": "Press de Hombro con Mancuernas Sentado",
  "description_en": "A seated pressing movement for the shoulders using dumbbells.",
  "description_de": "Eine sitzende Drückbewegung für die Schultern mit Kurzhanteln.",
  "description_es": "Un movimiento de press sentado para los hombros usando mancuernas.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "shoulders",
  "primary_muscles": [
    "anterior_deltoid",
    "lateral_deltoid"
  ],
  "secondary_muscles": [
    "trapezius",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "push_day",
    "knee_safe",
    "lower_back_safe",
    "no_axial_load",
    "requires_bench"
  ],
  "variation_group": "overhead-press",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit on a bench with back support, holding dumbbells at shoulder height.",
    "Press the dumbbells overhead until arms are fully extended.",
    "Lower the dumbbells back to shoulder level.",
    "Repeat."
  ],
  "instructions_de": [
    "Setze dich auf eine Bank mit Rückenlehne und halte Kurzhanteln auf Schulterhöhe.",
    "Drücke die Kurzhanteln overhead, bis die Arme vollständig gestreckt sind.",
    "Senke die Kurzhanteln zurück auf Schulterhöhe.",
    "Wiederhole."
  ],
  "instructions_es": [
    "Siéntate en un banco con respaldo sosteniendo mancuernas a la altura de los hombros.",
    "Empuja las mancuernas sobre la cabeza hasta extender completamente los brazos.",
    "Baja las mancuernas de vuelta a la altura de los hombros.",
    "Repite."
  ],
  "tips_en": [
    "Keep your lower back against the pad instead of arching excessively.",
    "Avoid clanging the dumbbells together at the top.",
    "Keep your forearms vertical under the dumbbells throughout the press."
  ],
  "tips_de": [
    "Vermeide ein starkes Hohlkreuz und halte den Rücken an der Lehne.",
    "Halte die Unterarme während der gesamten Bewegung senkrecht.",
    "Nutze die Oberschenkel, um die Hanteln in die Startposition zu bringen."
  ],
  "tips_es": [
    "No arquees la espalda baja; mantén el contacto con el respaldo.",
    "Sube las mancuernas en línea recta, sin chocarlas arriba.",
    "Exhala al empujar y mantén el core firme."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/seated-db-press-start.webp",
      "peak": "images/flat/seated-db-press-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "seated-db-press");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.