Seated DB Shoulder Press
Muscles worked: Front delts (assisted by side delts, triceps, traps).
How to do it
- Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
- Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
- Rotate the wrists so that the palms of your hands are facing forward.
- As you exhale, push the dumbbells up until they touch at the top.
- After a second pause, slowly come down back to the starting position as you inhale.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Start at ear height
- Press to lockout without shrugging
Logging it
IronPack suggests working in the 6 to 10 rep range, progressing in 2 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Overhead Press - front delts
- Machine Shoulder Press - front delts
- Smith Machine Shoulder Press - front delts
- Arnold Press - front delts
Track the seated db shoulder press properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.