Seated Dumbbell Shoulder Press
| English Name | Seated Dumbbell Shoulder Press |
|---|---|
| Difficulty | Intermediate |
| Movement Patterns | Push Pattern |
| Muscle Contraction Types | Mixed (Con + Ecc) |
| Primary Muscle (EN) | Anterior Deltoid |
| Muscle Groups | Shoulder Muscles |
|---|---|
| Workout Type | Hypertrophy Isolated Strength training |
| Required equipment | Bench Dumbbell |
💠 Exercise guide
✅ The Seated Dumbbell Shoulder Press is a key exercise for developing deltoid strength and size (especially the anterior and, to a lesser extent, the medial heads) and for strengthening the triceps within a vertical pressing pattern.
Compared to a barbell, this movement allows greater freedom of motion at the shoulder joint (more scapular and arm freedom), making it highly valuable for targeted hypertrophy, correcting asymmetries (especially in the single-arm version), and improving scapular control. Because each arm works independently, right–left weaknesses become more apparent and can be addressed more effectively.
💠 Execution Guide
Setup
✅ (Seated version with back support – standard and safer)
✅ Body position: sit on a bench with back support, feet flat on the floor, knees around 90°, spine neutral, chest “up but controlled.”
✅ Equipment setup: set the bench backrest to about 75–85° (not fully 90° to avoid extra stress on the shoulders/neck).
✅ Dumbbell position: hold the dumbbells at shoulder/ear level, wrists straight, forearms nearly vertical.
✅ Safe shoulder path: keep the arms slightly in the scapular plane (about 20–30° in front of the body line), not flared straight out to the sides.
✅ Scapular position: before starting, set the scapulae down and slightly back with a “soft lock” (not aggressive pinching).
✅ Initial breathing: take a calm inhale to prepare and brace the core (gentle 360° abdominal pressure).
Execution
✅ Start phase: dumbbells at shoulder level, elbows under or slightly in front of the dumbbells, wrists neutral, hands aligned with the forearms.
✅ Concentric phase (pressing up): press the dumbbells vertically upward until they reach near the top overhead; do not aggressively lock out the elbows.
✅ Bar path: as you press up, the dumbbells naturally move slightly toward each other (normal and safer for the shoulders).
✅ Eccentric phase (lowering): lower the dumbbells under control for 2–3 seconds back to shoulder level; do not drop the weight.
✅ Range of motion: lower only to a pain-free position with scapular control; press up only as high as you can without rib flare or excessive lower-back arch.
✅ Execution tempo (recommended): 3-0-1 or 2-1-1 (controlled lowering, clean drive up).
Coaching Cues
✔️ Wrist over elbow: “straight wrists, vertical forearms” (prevents wrist stress and force leakage).
✔️ Scapulae down: “don’t let the shoulders creep up to the ears” (controls upper traps and protects the neck).
✔️ Ribs down: “ribs down” (prevents excessive lower-back arching and lumbar stress).
✔️ Core brace: “brace the abs like you’re about to get hit” (core stability).
✔️ Scapular plane: “arms slightly in front of the body” (safer for the shoulders than full 90° abduction).
✔️ Elbows under the dumbbells: “let the elbows track under the bells” (optimal force path).
✔️ Don’t hard lockout at the top: “near lockout, not aggressive lockout” (keeps tension on the deltoids).
✔️ Slow on the way down: “the lowering matters more than the lift” (eccentric control for growth).
✔️ Breathing: “exhale on the way up, inhale on the way down” (or Valsalva for very heavy sets).
Benefits of the exercise
1️⃣ Increased size and strength of the anterior deltoids, creating more prominent shoulders
2️⃣ Significant involvement of the medial deltoids and improved shoulder width (with proper path)
3️⃣ Strengthening of the triceps during elbow extension in vertical pressing
4️⃣ Improved scapulohumeral rhythm with correct execution
5️⃣ Ability to train unilaterally to correct asymmetries (single-arm version)
6️⃣ Greater path freedom compared to a barbell → better adaptation to individual shoulder anatomy for many people
7️⃣ Increased trunk stability demands → core strengthening (abs/lower back) in the standing version
8️⃣ Improved performance in athletic movements (throws, pushes, presses)
9️⃣ An excellent choice for controlled hypertrophy, as dumbbells allow personalized movement paths
🔟 Wide programming versatility: from strength-focused (low reps) to metabolic (high reps)
Common Mistakes
❌ Excessive lower-back arching and rib flare (low-back pain / force leakage)
❌ Shrugging the shoulders and overloading the neck/upper traps
❌ Pressing too far forward (turning it into an incline chest press / anterior shoulder stress)
❌ Excessively flaring the elbows out to the sides (full 90° abduction) in sensitive individuals
❌ Lowering too deep with loss of scapular control or anterior shoulder pain
❌ Wrists bent backward (wrist stress and reduced force transfer)
❌ Cheating with hip drive or jumping in the standing version (unintended push press)
❌ Hard elbow lockout at the top, losing tension on the deltoids
❌ Excessive speed and dropping the negative phase (reduced hypertrophy quality and increased risk)
❌ Unstable bench or poor seating position (hip sliding, rounded lower back)
Breathing Pattern
✅ Moderate / hypertrophy sets:
Lowering (eccentric): inhale
Pressing up (concentric): exhale
✅ Heavy (strength-focused) sets:
Before the rep: deep inhale and 360° brace
During the press: brief Valsalva maneuver through the sticking point
At the top: controlled air release
Note: If you have high blood pressure or a heart condition, use the Valsalva maneuver cautiously and under professional supervision.
ROM Guidelines
✅ Recommended range of motion:
Lower: dumbbells to shoulder/ear level, forearms close to vertical, pain-free
Upper: dumbbells overhead with the elbows near lockout (not a hard lockout)
✅ Minimum acceptable range:
Lower only until the elbows reach at least ~90° while maintaining control
⚠️ Risky / improper range:
Lowering too deep with forward shoulder rotation and scapular “collapse”
Pressing up with excessive spinal arch and rib flare
Pressing with elevated shoulders (upper-trap dominance)
Precautions & Contraindications
🚫 Sharp anterior shoulder pain, active impingement, or severe tendon inflammation
⚠️ Limited thoracic/scapular mobility → prioritize mobility work and scapular control first
⚠️ Neck or upper-trap pain → reduce load, keep the scapulae down, and adjust bench angle
⚠️ Low-back pain / hyperlordosis → use the seated version with back support and focus on “ribs down”
⚠️ Wrist/elbow injuries → use a neutral grip or lighter, more controlled dumbbells
Variations & Alternatives
Easier versions:
✅ Seated dumbbell shoulder press with back support
✅ Neutral-grip press (palms facing each other) for sensitive shoulders
Advanced versions:
✅ Standing dumbbell shoulder press (higher core stability demand)
✅ Single-arm dumbbell shoulder press (anti-rotation and trunk control)
✅ Arnold press (different range and tension; requires more control)
Limited-equipment versions:
✅ Band overhead press
✅ Single-dumbbell press (Goblet/Single DB Press) for home training
Alternatives for pain or limitations:
✅ Landmine press (angled path, usually more shoulder-friendly)
✅ Machine shoulder press (greater stability and better control for some individuals)
Advanced Biomechanics
✅ Force path: dumbbell resistance is primarily vertical; peak shoulder torque occurs when the arm is near parallel to the floor.
✅ Sticking point: typically around the mid-range of the movement (approximately 60–120° of shoulder flexion); scapular control and core bracing largely determine success here.
✅ Scapular role: during the press, the scapulae should naturally upwardly rotate; excessive scapular depression can create a feeling of impingement.
✅ Scapular plane: pressing in this plane generally places less joint stress than fully flaring the arms out to the sides.
✅ Role of the trunk: as load increases, the body tends to compensate with lumbar extension; therefore, controlling rib cage and pelvis stacking is critical.
Programming Tips
✅ Hypertrophy goal: 3–5 sets × 6–12 reps | Rest 60–120 seconds | Tempo 3-0-1 or 2-1-1
✅ Strength goal: 3–6 sets × 3–6 reps | Rest 2–3 minutes | Tempo 2-0-1 (controlled eccentric)
✅ Muscular endurance goal: 2–4 sets × 12–20 reps | Rest 45–75 seconds
✅ Placement in the session: after a proper shoulder warm-up and before raises/isolation work
✅ Key point: if you have heavy pressing planned, perform this movement earlier; if your goal is a deltoid “finisher,” place it after heavier free or compound presses.
💠 Muscle Involvement
✅ The seated dumbbell shoulder press, through controlled shoulder flexion and abduction combined with elbow extension, places the greatest load on the deltoids (especially the anterior head). At the same time, the rotator cuff muscles are active in stabilizing the humeral head within the glenoid fossa, while the scapular muscles (trapezius and serratus anterior) coordinate scapular motion to ensure a safe path and efficient force transfer. In the standing and single-arm versions, the core muscles and pelvic stabilizers play a significant role in preventing rotation and excessive lumbar arching.
Main muscles
Synergistic muscles
Stabilizers
Stabilizers
Middle Deltoid muscle
Middle Deltoid Muscle
🔹 The middle deltoid is one of the three parts of the deltoid muscle. Its primary function is to lift the arm outward (abduction) and assist in stabilizing the shoulder during overhead movements. Due to its position on the side of the shoulder, it has the greatest impact on creating the rounded, muscular shape of the shoulders.
🔹 This part of the deltoid is less involved than the anterior section in daily activities and requires specific training for strengthening. Weakness in this muscle can lead to narrower shoulders and limited overhead movement. Strengthening it improves muscular balance in the shoulder and helps prevent shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Miani | Deltoid Janebi
✅ Latin Name: Lateral Deltoid | Middle Deltoid
✅ Common Names: Middle part of the deltoid muscle | Middle head of the shoulder
✅ Location:
🟡 Located on the lateral side of the shoulder, between the anterior and posterior deltoids.
🟡 A superficial muscle covering the shoulder joint that, along with the other two parts, shapes the size and form of the shoulder.
🟡 The primary muscle responsible for moving the arm away from the body (abduction) and plays a role in shoulder joint stabilization.
✅ 🔹 Origin
✔ Acromion process of the scapula (Acromion of Scapula)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the middle deltoid:
✔ Arm abduction – moving the arm outward from the body
✔ Stabilizing the shoulder joint during overhead movements
✔ Assisting lateral arm movements in resistance training exercises
📌 Movements that activate the middle deltoid:
✔ Raising the arm sideways (such as lateral raises)
✔ Overhead movements (such as shoulder press)
✔ Lateral arm movements in sports like volleyball and swimming
✅ 💪🏻 Muscle Fiber Types
✔ A combination of ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II).
✔ Predominantly composed of slow-twitch fibers for controlled and endurance movements
✔ Plays a significant role in stability and sustained strength during shoulder activities
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ A key muscle in all lateral and overhead movements
✔ Essential in swimming, volleyball, basketball, handball, and gymnastics
✔ Weakness in this muscle reduces arm control and increases the risk of shoulder injury
✅ 🧗🏻♂️ Strength and Endurance
✔ Plays a key role in sustained overhead activities such as volleyball and weightlifting
✔ Requires focused training for strengthening, as it is less engaged in daily exercises
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the most important muscles for shoulder width and muscular shape
✔ Involved in all lateral and overhead exercises such as swimming, volleyball, and throwing
✔ Weakness can cause muscular imbalances and increase stress on the shoulder joint
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Strong connection with the anterior deltoid, posterior deltoid, and rotator cuff muscles
✔ Weakness in this muscle can cause excessive strain on the anterior deltoid and upper back muscles
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in this muscle can lead to limited lateral movements and increased stress on the shoulder joint.
✔ Improper use of heavy weights during lateral exercises may cause shoulder tendon inflammation.
✅ 🏋🏻♂️ Strength Training Exercises for the Middle Deltoid
1️⃣ Dumbbell Lateral Raise – the most effective exercise for strengthening this muscle
2️⃣ Overhead Shoulder Press – directly engages the middle deltoid
3️⃣ Cable Lateral Raise – provides continuous tension on the muscle
4️⃣ Arm Raises with Resistance Bands – enhances muscular endurance
5️⃣ Reverse Fly with Bands or Dumbbells – fully activates the muscle through its range of motion
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm out to the sides with gentle pressure toward the body
✔ Using a foam roller to reduce tension and accelerate recovery
✅ Fun Fact
✔ The middle deltoid greatly influences the V-shaped appearance of the upper body. Athletes with broad, well-defined shoulders typically have a well-developed middle deltoid.
✅ Practical Tip
✔ Improper form and incomplete execution of lateral raises reduce middle deltoid activation and place extra strain on other muscles. For better results, perform the movement through the full range of motion with proper control.
🔴 Name and Location: A superficial muscle located at the sides of the shoulder joint, responsible for moving the arm away from the body (abduction).
🟠 Anatomy: Originates from the acromion of the scapula and inserts into the deltoid tuberosity of the humerus.
🟡 Function:
✔ Lifting the arm out to the side
✔ Stabilizing the shoulder during overhead movements
🟢 Physiology: Contains slow-twitch fibers suited for controlled and endurance movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in swimming, volleyball, gymnastics, and weightlifting.
🟤 Exercises: Lateral raise, shoulder press, cable lateral raise.
⚫ Fun Fact: The key muscle responsible for shoulder width and the V-shaped upper body appearance.
Anterior Deltoid muscle
Anterior Deltoid Muscle
🔹 The anterior deltoid is one of the three parts of the deltoid muscle. Its primary functions are moving the arm forward (flexion), internal rotation, and assisting in horizontal shoulder movements. This muscle plays a key role in many upper-body exercises, especially strength training movements like bench press, front raises, and throwing actions.
🔹 The anterior deltoid is one of the most important muscles involved in pressing and pushing movements. Due to its engagement in many strength exercises, it is often well-developed among athletes and bodybuilders. However, overusing this muscle without strengthening the posterior shoulder muscles (posterior deltoid and rotator cuff) can lead to muscular imbalances and increase the risk of shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Ghodami
✅ Latin Name: Anterior Deltoid
✅ Common Names: Front part of the deltoid muscle | Anterior head of the shoulder
✅ Location:
🟡 Located at the front of the shoulder, forming the anterior part of the deltoid muscle.
🟡 Originates from the clavicle and lies over the upper part of the humerus.
🟡 Alongside the middle and posterior parts of the deltoid, it acts as part of the shoulder cap and assists in arm movements.
✅ 🔹 Origin
✔ Anterior surface of the lateral third of the clavicle (Clavicle – Anterior Surface of Lateral Third)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the anterior deltoid:
✔ Arm flexion – moving the arm forward (like raising the hand in front of the body)
✔ Internal rotation of the arm – rotating the arm inward toward the body
✔ Assisting in horizontal adduction – moving the arm inward on a horizontal plane (such as during a chest fly)
✔ Helping stabilize the shoulder joint during upper-body movements
📌 Movements that activate the anterior deltoid:
✔ Raising the arm forward (such as front raises)
✔ Throwing movements (ball throws, javelin throws)
✔ Moving weights in pressing and fly exercises
✅ 💪🏻 Muscle Fiber Types
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I)
✔ Predominantly composed of fast-twitch fibers for rapid and powerful movements
✔ This characteristic makes the anterior deltoid highly active in explosive and strength exercises like weightlifting and throwing
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Active in all pressing, throwing, and forward arm-raising exercises
✔ Plays a key role in strength sports, bodybuilding, weightlifting, boxing, and discus throwing
✔ An important muscle in daily activities such as lifting objects and carrying items
✅ 🧗🏻♂️ Strength and Endurance
✔ Requires high strength for pressing exercises and overhead movements
✔ Overdevelopment can lead to muscular imbalances and increase the risk of shoulder injuries
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the key muscles for pushing and pressing movements in bodybuilding and weightlifting
✔ Active in throwing sports, swimming, boxing, gymnastics, and pulling movements
✔ Weakness can reduce pressing strength and increase the risk of shoulder injury
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Closely connected with the middle deltoid, pectoralis major, rotator cuff muscles, and triceps brachii
✔ Weakness in this muscle can lead to excessive strain on the shoulder joint and reduced upper body strength
✅ 💉 Vulnerability and Potential Issues
✔ One of the muscles prone to inflammation and strain due to high activity in upper-body training
✔ Weakness can cause excessive strain on the pectoral and shoulder muscles, leading to shoulder injuries
✅ 🏋🏻♂️ Strength Training Exercises for the Anterior Deltoid
1️⃣ Front Raise with Dumbbells – the most important exercise for strengthening the anterior deltoid
2️⃣ Overhead Shoulder Press with Dumbbells or Barbell – high engagement of the anterior deltoid
3️⃣ Arnold Press – simultaneous strengthening of all deltoid parts with emphasis on the anterior head
4️⃣ Incline Bench Press – combined strengthening of the anterior deltoid and pectoralis major
5️⃣ Close-Grip Push-ups – bodyweight exercise targeting this muscle
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm forward and across the body to improve flexibility and prevent muscle tightness
✔ Using a foam roller to reduce muscle tension and enhance blood flow
✅ Fun Fact
✔ The anterior deltoid is most engaged in throwing movements, which is why athletes in discus, javelin, and boxing typically have a very strong anterior deltoid.
✅ Practical Tip
✔ Overdeveloping the anterior deltoid without balancing it with the posterior deltoid can lead to muscular imbalances and increased stress on the shoulder joint.
🔴 Name and Location: A superficial muscle located at the front of the shoulder joint, originating from the clavicle.
🟠 Anatomy: Part of the deltoid muscle that, along with the middle and posterior deltoids, surrounds the shoulder and attaches to the humerus.
🟡 Function:
✔ Arm flexion – moving the hand forward
✔ Internal rotation of the arm – rotating the hand inward
✔ Horizontal adduction – assisting in bringing the arm inward on a horizontal plane
🟢 Physiology: Composed mainly of fast-twitch fibers, which provide power and speed in pressing movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in pressing exercises, throwing, bodybuilding, boxing, and strength sports.
🟤 Exercises:
✔ Front raise
✔ Shoulder press
✔ Arnold press
✔ Incline bench press
✔ Close-grip push-ups
⚫ Fun Fact: One of the most utilized muscles in throwing and pressing movements, which, if overdeveloped, can lead to muscular imbalances and shoulder injuries.
💠 Other Exercises
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2️⃣ Muscle anatomy
3️⃣ Muscle physiology
4️⃣ Innervation and blood supply
5️⃣ Importance of the muscle in the body and sports
6️⃣ Strengthening exercises
7️⃣ Scientific and interesting facts
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