Seated Dumbbell Press
How to do the Seated Dumbbell Press with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Triceps
Dumbbell
How to do the Seated Dumbbell Press
- 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
Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
- 3
Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
- 4
As you exhale, push the dumbbells up until they touch at the top.
- 5
After a second pause, slowly come down back to the starting position as you inhale.
- 6
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Seated Dumbbell Press set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Seated Dumbbell Press fits
The Seated Dumbbell Press shows up in training built around a specific goal. See how it fits:
More shoulders exercises
Seated Dumbbell Press: common questions
What muscles does the Seated Dumbbell Press work?
The Seated Dumbbell Press primarily works the Shoulders. It also recruits the Triceps as supporting muscles.
Is the Seated Dumbbell Press suitable for beginners?
Yes. The Seated Dumbbell Press is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Seated Dumbbell Press?
To do the Seated Dumbbell Press you'll need a dumbbell.
Is the Seated Dumbbell Press a compound or isolation exercise?
The Seated Dumbbell Press is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Seated Dumbbell Press with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Seated Dumbbell Press sets, free.
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