Shoulder Press (Dumbbell, Seated)
The Seated Dumbbell Shoulder Press is a foundational upper body exercise that isolates the deltoids for maximum strength and muscle growth. By performing the movement seated, you minimize lower body momentum, placing the focus entirely on overhead pressing mechanics.
Overhead pressing places high demands on the central nervous system and shoulder joint stability, making recovery status crucial for safety. The AI analyzes your HRV and sleep data to determine if your body is ready for heavy loading or if volume should be reduced to prevent rotator cuff strain. Furthermore, by tracking your RPE and rep drop-off across sets, the app can detect local muscle fatigue in the deltoids versus the triceps, adjusting your rest periods to ensure you hit your target intensity.
Form Cues
- Plant your feet firmly on the floor to create a stable base
- Keep your wrists stacked directly over your elbows throughout the lift
- Press the weights up and slightly in, following a gentle arc
- Brace your core and keep your ribcage down to protect your lower back
- Lower the weights with control until your thumbs differ to ear level
- Don't arch your lower back excessively to push the weight up
- Don't flare your elbows out to 90 degrees; keep them tucked slightly (about 45 degrees)
- Don't bounce the dumbbells at the bottom of the movement
- Don't lock your elbows aggressively at the top
Common Mistakes
- Excessive arching of the lower back
- Flaring elbows too wide laterally
- Cutting the range of motion short
- Allowing wrists to collapse backward
- Using momentum to start the press
Muscles Worked
This exercise primarily targets the anterior (front) deltoids, which are responsible for the initial drive of the weight overhead. It also heavily recruits the lateral deltoids for shoulder width and the triceps to complete the lockout at the top, while the upper traps provide essential stability to the shoulder girdle.
Primary
Secondary
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