Back to library

Exercise Library

Seated Dumbbell Shoulder Press (Parallel Grip)

A seated dumbbell press with palms facing each other, keeping the elbows tracking forward for a shoulder-friendly pressing line that also loads the front delts and triceps.

ShouldersDumbbellVertical press
GoLightWeight mediadumbbell-seated-shoulder-press-parallel-grip

Demonstration coming soon

Watch on YouTube

Primary

Anterior deltoids

Secondary

Lateral deltoidsTricepsUpper trapeziusSerratus anterior

Equipment

Dumbbell

Pattern

Vertical press

Setup

  1. 01Set the bench upright and sit with your back supported.
  2. 02Bring the dumbbells to shoulder height with palms facing each other, elbows pointing forward.
  3. 03Plant the feet and brace the trunk with ribs down.
  4. 04Keep the dumbbells close to the front of the shoulders to start.

Execution

  1. 01Press both dumbbells straight up, keeping the palms facing each other throughout.
  2. 02Lock out with the weights over the shoulders, arms fully extended.
  3. 03Lower under control back to shoulder height with elbows tracking forward.
  4. 04Maintain the neutral grip for the entire set.

Checkpoints

  • -Palms stay facing each other from bottom to lockout.
  • -Elbows point forward and stay under the dumbbells, not flared to the sides.
  • -Low back stays on the pad without excessive arch.
  • -Bar path of each dumbbell is close to vertical.

Common mistakes

  • -Letting the grip rotate to palms-forward halfway up.
  • -Pressing the dumbbells out wide instead of straight up.
  • -Cutting depth to avoid the harder bottom position.
  • -Overarching to bring the chest into the press.

Programming notes

  • -Use 3 to 4 sets of 6 to 10 reps as a primary or secondary overhead press.
  • -A go-to swap when the standard palms-forward press irritates the shoulders.
  • -Expect slightly more triceps involvement from the elbows-forward path.

Related exercises

Seated Dumbbell Shoulder Press

Dumbbell / Shoulders

Standing Dumbbell Palms in Press

Dumbbell / Shoulders

Arnold Press

Dumbbell / Shoulders

Seated Kettlebell Press

Kettlebell / Shoulders

Out now

Now on the App Store

Free to download, no account required to start. Android is on the way.

Download on theApp Store
Coming soonGoogle Play