Seated Dumbbell Press
Seated Dumbbell Press is a beginner-level compound in the strength category that primarily works the shoulders. It also recruits the triceps. It is performed with dumbbells.
How to do it
- 1Grab 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.
- 2Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
- 3Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
- 4As you exhale, push the dumbbells up until they touch at the top.
- 5After a second pause, slowly come down back to the starting position as you inhale.
- 6Repeat for the recommended amount of repetitions.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.