About this exercise
A seated dumbbell shoulder press performed with a neutral (parallel) grip — palms facing each other throughout the movement. This grip reduces stress on the shoulder joint while targeting the front and side deltoids and triceps.
Dumbbell Seated Shoulder Press (parallel grip)
Step by step instructions, muscle activation and variants for the Dumbbell Seated Shoulder Press (parallel grip).
MediumFront shoulders
How to Perform
- Sit upright on an adjustable bench set to 90 degrees, holding a dumbbell in each hand at shoulder height with palms facing each other
- Brace your core and keep your feet flat on the floor
- Press both dumbbells overhead in a controlled arc until your arms are fully extended but not locked out
- Maintain the neutral grip throughout — palms should continue facing each other at the top
- Slowly lower the dumbbells back to shoulder height under control
- Repeat for the desired number of reps
Muscle Activation
Primary
Front shoulders
Secondary
TricepsSide shoulders
About the Dumbbell Seated Shoulder Press (parallel grip)
The Dumbbell Seated Shoulder Press (parallel grip) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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