Seated Neutral-Grip Dumbbell Overhead Press (Shoulders)

The seated neutral-grip dumbbell overhead press is a very effective exercise which targets the anterior (Front) head of the deltoids. Now, the benefit of using dumbbells over a barbell for this movement is that you develop more stabilizer muscles and have a freer range of movement.

But, using a neutral grip is also more challenging and makes for a great variation since it still works the same muscle. It’s best to perform this exercise when you have the most strength at the beginning of a workout though since it’s a compound exercise best used for maximum muscle and strength gains.

In This Exercise:

• Target Muscle Group: Anterior Deltoid
• Type: Strength
• Mechanics: Compound
• Equipment: Dumbbells, bench
• Difficulty: Beginner

Exercise Instructions

1. Sit on the bench and bring both dumbbells up by your shoulders with a neutral grip.
2. Then, press the dumbbells overhead but don’t lock out your elbows.
3. Slowly lower them back down to shoulder level.
4. Complete the preferred number of reps.

Variations & Tips:

• Always warm up before training heavy to prevent shoulder discomfort.
• Don’t lock out your elbows during the press.
• The seated neutral-grip dumbbell overhead press targets mostly the anterior head of the deltoids but the lateral head is also involved in the movement.

Watch: How to do the seated neutral-grip dumbbell overhead press