# Reverse Grip Dumbbell Shoulder Press

A seated dumbbell overhead press with the palms facing you throughout, targeting the front delts with triceps assistance. The elbows start in front of the chest, which keeps the press in front of the body.

- Beginner · Compound
- Equipment: Dumbbells, Adjustable bench
- HD video: https://media.seto.fit/exercises/dumbbell-seated-reverse-close-grip-press/video/male.mp4
- HTML: https://seto.fit/exercises/reverse-grip-dumbbell-shoulder-press/

## Muscles worked

- Front delts: 9/10
- Triceps: 6/10
- Upper chest: 5/10
- Side delts: 4/10
- Serratus anterior: 4/10

## How to do the Reverse Grip Dumbbell Shoulder Press

1. Sit on the bench with your feet flat on the floor, holding a dumbbell in each hand.
2. Hold the dumbbells in front of your face, palms facing you.
3. Press the dumbbells upward until your arms are straight above your shoulders.
4. Lower back to face level without rotating your palms.

### Full technique — 7 steps

1. Sit tall on a bench with back support and plant both feet firmly on the floor.
2. Hold the dumbbells in front of your face with palms facing you and elbows bent in front of your chest.
3. Keep the dumbbells side by side with forearms vertical and elbows close together.
4. Tighten your stomach and keep your ribs in line with your pelvis without leaning back into a big arch.
5. Press the dumbbells upward until your arms are extended overhead.
6. Keep your palms facing you without rotating them as you press.
7. Lower the dumbbells back to face level along the same path for the next rep.

## Common mistakes

- Leaning back into an incline press
- Rotating the palms into an Arnold press
- Elbows flaring too wide
- Coming off the back pad
- Stopping short of full overhead extension

## Form cues

- Keep ribs down
- Stay against the pad
- Keep forearms vertical
- Palms face you throughout
- Press straight overhead

## 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 1 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**: [Half Kneeling Landmine Press](https://seto.fit/exercises/half-kneeling-landmine-press/), [Two Hand Landmine Press](https://seto.fit/exercises/two-hand-landmine-press/)
- **No equipment**: [Elevated Close Grip Pike Push-Up](https://seto.fit/exercises/elevated-diamond-pike-push-up/), [Pike Push-Up](https://seto.fit/exercises/pike-push-up/)
- **Weight plates**: [Plate Overhead Press](https://seto.fit/exercises/plate-overhead-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: [Machine Shoulder Press](https://seto.fit/exercises/machine-shoulder-press/) — Beginner
- **This exercise: Reverse Grip Dumbbell Shoulder Press — Beginner**
- Harder: [Dumbbell Shoulder Press](https://seto.fit/exercises/dumbbell-shoulder-press/) — Beginner
- Harder: [Alternating Standing Arnold Press](https://seto.fit/exercises/alternating-standing-arnold-press/) — Intermediate

## Quick answers

### What muscles does the Reverse Grip Dumbbell Shoulder Press work?

Primary: Front delts 9/10. Also works: Triceps 6/10, Upper chest 5/10, Side delts 4/10, Serratus anterior 4/10.

### When should I do the Reverse Grip Dumbbell Shoulder Press in a workout?

Accessory. Goes after the main lifts. ≈ 9 min with rest.

### How many sets and reps of the Reverse Grip Dumbbell Shoulder 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 Reverse Grip Dumbbell Shoulder Press?

Barbell: Half Kneeling Landmine Press, Two Hand Landmine Press. No equipment: Elevated Close Grip Pike Push-Up, Pike Push-Up. Weight plates: Plate Overhead Press. Kettlebell: Alternating Kettlebell Press, Half Kneeling Kettlebell Press.

### What is an easier version of the Reverse Grip Dumbbell Shoulder Press?

Machine Shoulder Press (Beginner).

### What is a harder version of the Reverse Grip Dumbbell Shoulder Press?

Dumbbell Shoulder Press (Beginner), Alternating Standing Arnold Press (Intermediate).

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

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