Dumbbell Seated Shoulder Press with Parallel Grip

Muscles worked

Setup

1. Set an incline bench to a vertical or near-vertical (85-90 degree) position.
2. Sit firmly with your back against the pad and feet planted flat on the floor for stability.
3. Hold a dumbbell in each hand at shoulder height using a neutral grip (palms facing each other).
4. Retract your shoulder blades and engage your core to create a solid pressing platform.

How to do it

1. Exhale as you press the dumbbells vertically until your arms are fully extended but not locked out.
2. Keep your elbows tucked slightly forward, following the natural line of your ribcage.
3. Inhale as you slowly lower the dumbbells back to the starting position at shoulder level.
4. Maintain a controlled tempo, taking approximately 2 seconds to lower the weights.

Form checklist

• Keep your wrists stacked directly over your elbows throughout the lift.
• Maintain contact between your upper back and the bench; do not arch your lower back excessively.
• Ensure your palms remain facing each other (parallel) for the entire duration of the set.
• Keep your head neutral and looking forward, not tilted up or down.

Pro tips

• Focus on driving your biceps toward your ears at the top of the rep to maximize anterior deltoid engagement.
• Pause for a split second at the bottom of the movement to eliminate momentum before the next rep.

Make it harder

• Implement a 3-4 second eccentric (lowering) phase to increase time under tension.
• Perform the exercise unilaterally (one arm at a time) to increase the demand on your core stabilizers.

Frequently asked

What muscles does the dumbbell seated shoulder press with parallel grip work?

The dumbbell seated shoulder press with parallel grip primarily targets the deltoids, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell seated shoulder press with parallel grip?

The dumbbell seated shoulder press with parallel grip uses dumbbell.

Is the dumbbell seated shoulder press with parallel grip good for beginners?

Yes. The dumbbell seated shoulder press with parallel grip is a beginner-friendly movement and a strong foundation to build on.

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