# Dumbbell Scott Press

A standing dumbbell shoulder exercise where your elbows stay bent about 90 degrees and sweep from in front of your face out to your sides. Trains the front and side delts without pressing to straight arms.

- Intermediate · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-scott-press-360-degrees/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-scott-press/

## Muscles worked

- Front delts: 9/10
- Side delts: 8/10
- Triceps: 5/10
- Upper chest: 4/10
- Serratus anterior: 4/10
- Traps: 4/10

## How to do the Dumbbell Scott Press

1. Stand with your feet hip-width apart, holding a dumbbell in each hand.
2. Hold the dumbbells together in front of your face, palms facing you.
3. Sweep your elbows out and up, keeping them bent about 90 degrees.
4. Stop just above shoulder height, then return to the start in front of your face.

### Full technique — 7 steps

1. Stand tall with feet about hip width apart and a dumbbell in each hand.
2. Hold the dumbbells in front of your face, ends touching, with palms facing you and elbows bent about 90 degrees.
3. Keep your upper arms in front of your chest and your forearms vertical.
4. Squeeze your glutes, tighten your stomach, and keep your ribs in line with your pelvis.
5. Sweep your elbows out to the sides and up, letting the dumbbells turn as they move apart.
6. Stop when your elbows are just above shoulder height, still bent about 90 degrees.
7. Bring the dumbbells back along the same arc until they meet in front of your face.

## Common mistakes

- Straightening the arms overhead
- Leaning back to start reps
- Shrugging into the top
- Swinging the torso for momentum
- Stopping short of shoulder line

## Form cues

- Keep elbows bent
- Sweep elbows out and up
- Keep ribs down
- Squeeze glutes hard
- Keep shoulders down

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Wide Grip Barbell Overhead Press](https://seto.fit/exercises/wide-grip-barbell-overhead-press/), [Unsupported Seated Barbell Overhead Press](https://seto.fit/exercises/unsupported-seated-barbell-overhead-press/)
- **Weight plates**: [Plate Overhead Press](https://seto.fit/exercises/plate-overhead-press/), [Plate Curl to Press](https://seto.fit/exercises/plate-curl-to-press/)
- **Resistance bands**: [Resistance Band Lateral Raise to Shoulder Press](https://seto.fit/exercises/resistance-band-lateral-raise-to-shoulder-press/), [Seated Neutral Grip Resistance Band Shoulder Press](https://seto.fit/exercises/seated-neutral-grip-resistance-band-shoulder-press/)
- **Kettlebell**: [Alternating Kettlebell Press](https://seto.fit/exercises/alternating-kettlebell-press/), [Half Kneeling Kettlebell Press](https://seto.fit/exercises/half-kneeling-kettlebell-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Dumbbell Shoulder Press](https://seto.fit/exercises/alternating-dumbbell-shoulder-press/) — Beginner
- Easier: [Dumbbell Shoulder Press](https://seto.fit/exercises/dumbbell-shoulder-press/) — Beginner
- **This exercise: Dumbbell Scott Press — Intermediate**
- Harder: [Alternating Standing Arnold Press](https://seto.fit/exercises/alternating-standing-arnold-press/) — Intermediate
- Harder: [Barbell Overhead Press](https://seto.fit/exercises/barbell-overhead-press/) — Intermediate

## Quick answers

### What muscles does the Dumbbell Scott Press work?

Primary: Front delts 9/10, Side delts 8/10. Also works: Triceps 5/10, Upper chest 4/10, Serratus anterior 4/10, Traps 4/10.

### When should I do the Dumbbell Scott Press in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Dumbbell Scott Press?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Dumbbell Scott Press?

Barbell: Wide Grip Barbell Overhead Press, Unsupported Seated Barbell Overhead Press. Weight plates: Plate Overhead Press, Plate Curl to Press. Resistance bands: Resistance Band Lateral Raise to Shoulder Press, Seated Neutral Grip Resistance Band Shoulder Press. Kettlebell: Alternating Kettlebell Press, Half Kneeling Kettlebell Press.

### What is an easier version of the Dumbbell Scott Press?

Dumbbell Shoulder Press (Beginner), Alternating Dumbbell Shoulder Press (Beginner).

### What is a harder version of the Dumbbell Scott Press?

Alternating Standing Arnold Press (Intermediate), Barbell Overhead Press (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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