Library / Anterior Deltoid
Seated Dumbbell Shoulder Press
Dumbbell · Vertical Push · Compound
Anterior DeltoidLateral Deltoid TricepsTraps
Default prescription & biomechanics
- Primary muscles
- Anterior Deltoid, Lateral Deltoid
- Secondary muscles
- Triceps, Traps
- Equipment
- Dumbbell
- Movement pattern
- Vertical Push (Push force)
- Difficulty
- Beginner
- Working rep range
- 8-12 reps per set
- Between-set interval
- 120 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Set the bench upright (around 75 to 85 degrees) and kick the dumbbells up to shoulder height.
- Keep elbows slightly forward in the scapular plane (roughly 30 degrees ahead of your torso).
- Press the dumbbells overhead without clanging them together.
- Lower slowly until the dumbbell handles reach ear/chin level.
Joint & safety considerations
Filtered for Shoulder Impingement sensitivity. When you flag shoulder impingement sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Machine Overhead Shoulder Press | Machine swap | Machine |
| Standing Resistance Band Overhead Press | Bands swap | Bands |
| Barbell Push Press | Barbell swap | Barbell |
| Shoulder Pike Push-Up | Bodyweight swap | Bodyweight |
| Single-Arm Strict Kettlebell Military Press | Kettlebell swap | Kettlebell |
| Standing Barbell Overhead Press | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.