dumbbell seated shoulder press (parallel grip): technique and muscles worked

Animated demonstration of dumbbell seated shoulder press (parallel grip)

How to do this exercise

Step:1 Sit on a bench with a dumbbell in each hand, palms facing inward.
Step:2 Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
Step:3 Press the dumbbells upward until your arms are fully extended overhead.
Step:4 Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height.
Step:5 Repeat for the desired number of repetitions.

Equipment: Dumbbells
Body part: Arms Shoulders
Target muscle: Triceps Anterior deltoid Lateral deltoid
Secondary muscle: Forearms Trapezius Posterior deltoid

Hypertrophy grade

Good7 / 10

Nemeo’s take

The military press (shoulders) seated in parallel grip (or neutral grip) is an exceptional variation for building massive shoulders while preserving the integrity of the joint. By facing the palms of your hands towards each other, you place your shoulders in a more natural anatomical position. It is the safe “big brother” of the classic press: it mainly targets the anterior deltoid (front of the shoulder) and the lateral beam, while strongly soliciting the triceps and the top of the pectorals. Supporting the bench eliminates the momentum of the legs for maximum isolation.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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dumbbell seated shoulder press (parallel grip)

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