Seated Dumbbell Press

The Seated Dumbbell Press targets the Shoulders and suits beginner-level lifters. With 6 distinct steps, proper form is straightforward to learn and execute.

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Seated Dumbbell Press - starting position

Starting position

Seated Dumbbell Press - ending position

Ending position

Muscles Worked

Primary Shoulders
Secondary Triceps

The shoulders handles the primary load during this movement. The triceps assist as stabilizers throughout the range of motion.

How to Seated Dumbbell Press

  1. 1

    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.

  2. 2

    Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.

  3. 3

    Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.

  4. 4

    As you exhale, push the dumbbells up until they touch at the top.

  5. 5

    After a second pause, slowly come down back to the starting position as you inhale.

  6. 6

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

Alternating Cable Shoulder Press - starting position

Alternating Cable Shoulder Press

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Alternating Deltoid Raise - starting position

Alternating Deltoid Raise

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Alternating Kettlebell Press - starting position

Alternating Kettlebell Press

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Anti-Gravity Press - starting position

Anti-Gravity Press

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Arm Circles - starting position

Arm Circles

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Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

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Frequently Asked Questions

What muscles does the Seated Dumbbell Press work?

The Seated Dumbbell Press primarily works the Shoulders. Secondary muscles include the Triceps, which assist during the movement.

Is the Seated Dumbbell Press good for beginners?

Yes, the Seated Dumbbell Press is suitable for beginners. Start with light weight to master the 6-step form before adding load.

What equipment do I need for the Seated Dumbbell Press?

You need dumbbell to perform the Seated Dumbbell Press. Most commercial gyms will have this available.

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