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Shoulders · Intermediate

Dumbbell Seated on Exercise Ball Shoulder Press

Vertical pressing drill that develops shoulder and triceps strength using dumbbells, with emphasis on the shoulders and triceps.

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Exercise overview

Training details

ShouldersTriceps

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit on an exercise ball with your feet flat on the floor, shoulder-width apart.
  2. 02Hold a dumbbell in each hand at shoulder height with palms facing forward.
  3. 03Press the dumbbells upward until your arms are fully extended above your head.
  4. 04With control, lower the weights back to the starting position.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionDumbbell Seated Overhead PressRelated variationDumbbell One-Arm Shoulder Press on Stability BallRelated variationArnold PressRelated variationStanding Dumbbell Shoulder PressRelated variationDumbbell Single Arm Seated Shoulder Press

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCable One-Arm Press on Stability BallComparable substituteDumbbell Front RaiseComparable substituteDumbbell Lateral RaiseComparable substituteRear Delt FlyComparable substituteDumbbell Upright RowComparable substitutePike Push-Up

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