Shoulders · Dumbbell
Parallel Grip Dumbbell Seated Shoulder Press
How to do the parallel grip dumbbell seated shoulder press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Sit upright on a bench with back support, a dumbbell in each hand racked at shoulder height with palms facing each other (neutral grip). Press both dumbbells straight overhead until your arms are nearly locked out, then lower under control. The parallel grip is easier on the shoulders than a pronated press.
- 1Feel your front and side delts drive the dumbbells overhead
- 2Keep your palms facing each other and press in a smooth path
- 3Let your triceps finish the lockout, then lower with control
Common mistakes
- Don't arch your lower back to push the weight up
- Avoid flaring your elbows wide; keep them slightly in front
- Don't crash the dumbbells back down to your shoulders
Muscles worked
The parallel grip dumbbell seated shoulder press mainly works the front delts and triceps, with the side delts, forearms, upper chest, upper traps, and upper abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsSupport
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower TrapsMinor
- Lower AbsMinor
Kovo programs the parallel grip dumbbell seated shoulder press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.