WhatWorksWhat.
Front delts

Seated Dumbbell Shoulder Press

Front of shoulder loaded the whole time, with a bit of side delt at lockout.

Complexity · Lowhypertrophybeginner+DumbbellsBench
Check Your Form
  • Front delts
  • Front delts - Front delts
  • Side delts
  • Triceps
  • Front delts

PrimarySecondary

What it hits

Parts of the target muscle.

  • Front delts

    Hit

    Lifts arm forward/up.

The movement

Get it right, not roughly right.

Optimal form

6:47· That Fit Friend

Seated Dumbbell Shoulder Press Guide | Form, Tips, and Mistakes!

Shoulder rack

Lockout

Seated on a bench with back pad upright. Dumbbells start at shoulder height, palms forward. Press up and in until they almost touch overhead, lock out. Lower to a deep stretch.

Common mistakes

  • Flaring elbows wide - turns into a shoulder-impingement drill.
  • Stopping the dumbbells before they reach shoulder height at the bottom.

Where you should feel it

Front of shoulder loaded the whole time, with a bit of side delt at lockout.

Injury risk · 3/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains front delts. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Neutral-grip seated press

    Palms facing each other.

    95% on target

    On target

    Friendlier on shoulders.

  • Arnold press

    Start palms-in, rotate to palms-forward as you press.

    95% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Doorway Pec Stretch

    Forearm against doorway, elbow at shoulder height. Step the same-side foot through. 45s per side.

    ChestFront delts

  • Cobra Pose

    Lying face-down, hands under the shoulders. Press the chest up by extending the back. Hips stay on the floor. 30s. Antidote to a long day of crunches and sitting.

    AbsFront deltsChest

  • Downward Dog

    Hands and feet on the floor, hips in the air making an inverted V. Press the heels toward the floor. Pedal the heels alternately for a stronger calf stretch. 45s.

    CalvesHamstringsLatsFront delts