10 Best Dumbbell Seated Shoulder Press Alternatives for Shoulder Strength
The Dumbbell Seated Shoulder Press is done seated with dumbbells. Ranked closest by our scoring: the Dumbbell Bench Seated Press, the Barbell Seated Overhead Press and the Barbell Seated Behind Head Military Press.
A pair of dumbbells and a bench cover the Dumbbell Seated Shoulder Press: sit, raise the dumbbells to shoulder height and press them up until your arms lock out overhead. The closest swap is the Dumbbell Bench Seated Press, on the same bench and with the same dumbbells: it leans you back and starts the dumbbells at the sides of your chest instead of shoulder height, then presses through the same lockout. With a bar instead, the Barbell Seated Overhead Press keeps you seated with one bar.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Dumbbell Seated Shoulder Press
- Primary muscle
- Delts
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Triceps, Upper Back
How to perform Dumbbell Seated Shoulder Press
- Sit on a bench with a dumbbell in each hand, resting on your thighs.
- Raise the dumbbells to shoulder height, palms facing forward.
- Press the dumbbells upward until your arms are fully extended overhead.
- Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
Ranked Dumbbell Seated Shoulder Press Alternatives
10 substitutes, ranked by how closely each one matches the Dumbbell Seated Shoulder Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
Best match 1. Dumbbell Bench Seated Press
99% match- Delts
- Dumbbell
- Intermediate
- Compound
Pick this when you want an easier version that still works the delts.
How to perform this exercise
- Sit on a bench with a dumbbell in each hand, resting on your thighs.
- Lean back and position the dumbbells to the sides of your chest, palms facing forward.
- Press the dumbbells upward until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, the same as the Dumbbell Seated Shoulder Press
- Equipment: free weights, the same as the Dumbbell Seated Shoulder Press
- Body position: seated, the same as the Dumbbell Seated Shoulder Press
2. Barbell Seated Overhead Press
99% match- Delts
- Barbell
- Intermediate
- Compound
A good swap when you have a barbell to work with, and it still works the delts.
How to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward.
- Press the barbell overhead by extending your arms fully.
- Pause for a moment at the top, then slowly lower the barbell back to shoulder level.
- Repeat for the desired number of repetitions.
Sets and reps: 3 to 5 sets of 5 to 8 reps.
Why this matches
- Movement: strict overhead press, the same as the Dumbbell Seated Shoulder Press
- Primary muscle: delts, the same as the Dumbbell Seated Shoulder Press
- Equipment: free weights, the same as the Dumbbell Seated Shoulder Press
- Body position: seated, the same as the Dumbbell Seated Shoulder Press
- Delts
- Barbell
- Advanced
- Compound
How to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lift the barbell off the rack and bring it down to shoulder level, behind your head.
- Press the barbell upward until your arms are fully extended.
- Lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 to 5 sets of 5 to 8 reps.
Why this matches
- Movement: strict overhead press, the same as the Dumbbell Seated Shoulder Press
- Primary muscle: delts, the same as the Dumbbell Seated Shoulder Press
- Equipment: free weights, the same as the Dumbbell Seated Shoulder Press
- Body position: seated, the same as the Dumbbell Seated Shoulder Press
- Delts
- Dumbbell
- Intermediate
- Compound
The same equipment, taken with a neutral grip.
How to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing inward.
- Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
- Press the dumbbells upward until your arms are fully extended overhead.
- Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Movement: strict overhead press, the same as the Dumbbell Seated Shoulder Press
- Primary muscle: delts, the same as the Dumbbell Seated Shoulder Press
- Equipment: free weights, the same as the Dumbbell Seated Shoulder Press
- Body position: seated, the same as the Dumbbell Seated Shoulder Press
5. Dumbbell Seated Alternate Press
93% match- Delts
- Dumbbell
- Intermediate
- Compound
Pick this when you want to work the delts one side at a time.
How to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
- Press one dumbbell up overhead, fully extending your arm.
- Lower the dumbbell back down to shoulder height.
- Repeat with the other arm.
- Continue alternating arms for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: delts, the same as the Dumbbell Seated Shoulder Press
- Equipment: free weights, the same as the Dumbbell Seated Shoulder Press
- Body position: seated, the same as the Dumbbell Seated Shoulder Press
- Delts
- Kettlebell
- Intermediate
- Compound
A good swap when you have a kettlebell to work with, and it still works the delts.
How to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a kettlebell in each hand at shoulder level with your palms facing forward.
- Press the kettlebells overhead by extending your arms fully.
- Pause for a moment at the top, then slowly lower the kettlebells back to shoulder level.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Movement: strict overhead press, the same as the Dumbbell Seated Shoulder Press
- Primary muscle: delts, the same as the Dumbbell Seated Shoulder Press
- Equipment: free weights, the same as the Dumbbell Seated Shoulder Press
- Body position: seated, the same as the Dumbbell Seated Shoulder Press
7. Seated Dumbbell Press
90% match- Delts
- Dumbbell
- Intermediate
- Compound
How to perform this exercise
- Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
- Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
- Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
- As you exhale, push the dumbbells up until they touch at the top.
- After a second pause, slowly come down back to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, the same as the Dumbbell Seated Shoulder Press
- Equipment: free weights, the same as the Dumbbell Seated Shoulder Press
- Body position: seated, the same as the Dumbbell Seated Shoulder Press
8. Arnold Dumbbell Press
90% match- Delts
- Dumbbell
- Intermediate
- Compound
How to perform this exercise
- Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
- Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
- Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
- After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Movement: strict overhead press, the same as the Dumbbell Seated Shoulder Press
- Primary muscle: delts, the same as the Dumbbell Seated Shoulder Press
- Equipment: free weights, the same as the Dumbbell Seated Shoulder Press
- Body position: seated, the same as the Dumbbell Seated Shoulder Press
9. Dumbbell Standing Overhead Press
90% match- Delts
- Dumbbell
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward.
- Press the dumbbells upward until your arms are fully extended overhead.
- Pause for a moment at the top, then slowly lower the dumbbells back down to shoulder level.
- Repeat for the desired number of repetitions.
Sets and reps: 3 to 5 sets of 5 to 8 reps.
Why this matches
- Movement: strict overhead press, the same as the Dumbbell Seated Shoulder Press
- Primary muscle: delts, the same as the Dumbbell Seated Shoulder Press
- Equipment: free weights, the same as the Dumbbell Seated Shoulder Press
- Body position: standing, not seated
- Balance: harder to stay steady on than the Dumbbell Seated Shoulder Press
10. Dumbbell Standing Palms In Press
86% match- Delts
- Dumbbell
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing inwards.
- Keeping your core engaged and your back straight, press the dumbbells upwards until your arms are fully extended overhead.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, the same as the Dumbbell Seated Shoulder Press
- Equipment: free weights, the same as the Dumbbell Seated Shoulder Press
- Body position: standing, not seated
- Balance: harder to stay steady on than the Dumbbell Seated Shoulder Press
Why You Might Need a Dumbbell Seated Shoulder Press Alternative
The bench you need for the Dumbbell Seated Shoulder Press is often the first thing taken in a busy gym, and that is the main reason to look elsewhere. Home gear runs to dumbbells and a bar without a bench, or the seated press just feels harder than it should today. The alternatives keep the overhead push and change what you hold, how you hold it, or whether you sit at all. Some swap the dumbbells for a barbell or a kettlebell, one presses a single arm at a time instead of both together, and two move you onto your feet so you press standing rather than seated.
How to Choose the Right Dumbbell Seated Shoulder Press Substitute
Start with the Dumbbell Bench Seated Press if you want the nearest version of the Dumbbell Seated Shoulder Press with the dumbbells and bench you already have: lean back, start the dumbbells at the sides of your chest and press to lockout. With a bar, the Barbell Seated Overhead Press keeps the same base and lets one bar replace two dumbbells; the Barbell Seated Behind Head Military Press takes the bar down behind your head instead of the front, which is a different bar path rather than a like for like swap. If you want single-arm work, the Dumbbell Seated Alternate Press stays on the same bench and presses one dumbbell overhead while the other rests at your shoulder. With no bench, the Dumbbell Standing Overhead Press and Dumbbell Standing Palms In Press move the same press to your feet.
Dumbbell Seated Shoulder Press FAQ
What is the easiest way to swap the Dumbbell Seated Shoulder Press?
The Dumbbell Bench Seated Press. You rest the dumbbells on your thighs, lean back and start them at the sides of your chest instead of shoulder height, then press to lockout, so it swaps in without changing your setup or your dumbbells.
Can I do the Dumbbell Seated Shoulder Press with a barbell instead?
Yes. The Barbell Seated Overhead Press keeps the same seated position and the same overhead push, just with one bar in both hands instead of a dumbbell in each. The Barbell Seated Behind Head Military Press takes the bar down behind your head instead of the front, which is a different path rather than a like for like swap.
Which alternative works one arm at a time?
The Dumbbell Seated Alternate Press. You stay seated and keep the same overhead path, but you press one dumbbell up while the other holds at your shoulder, so each side works on its own. It suits a lifter who wants to even out a strength gap between arms.
What if I do not have a bench to sit on?
Stand up. The Dumbbell Standing Overhead Press keeps the same dumbbells and the same press but asks your legs and trunk to hold you steady instead of a bench. The Dumbbell Standing Palms In Press does the same standing press with your palms turned toward each other.
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