Smart Workout Diary

Dumbbell Seated Shoulder Press (Reverse Grip)

The dumbbell seated shoulder press with a reverse grip is a seated overhead pressing exercise performed with palms facing toward you. It primarily trains the front deltoids and triceps while requiring controlled shoulder and elbow movement. It supports upper-body pressing strength and shoulder stability.

Demonstration

Demonstration: Dumbbell Seated Shoulder Press (Reverse Grip)

Instructions

  1. Sit upright on a bench with back support, holding a dumbbell in each hand at shoulder height.
  2. Use a reverse grip with your palms facing toward your face and keep your wrists neutral.
  3. Brace your torso and press the dumbbells upward until your arms are nearly straight overhead.
  4. Pause briefly without forcing the elbows to lock, keeping the weights controlled.
  5. Lower the dumbbells slowly to shoulder height and repeat with the same controlled path.
Muscle Group
Front Delts
Other Muscle Groups
Triceps, Upper Chest
Type
Strength
Mechanics
Compound
Movement Patterns
Vertical Push
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Choose a load that allows you to maintain the reverse grip without bending your wrists back.
  2. Keep your head and upper back in contact with the bench rather than leaning backward to finish the press.
  3. Keep both dumbbells moving evenly; avoid letting one arm rise ahead of the other.
  4. Stop or shorten the range if the grip or shoulder position causes sharp discomfort.
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