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Seated Dumbbell Press


Seated Dumbbell Press
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Traps, Triceps

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle Group: Shoulders 

Seated Dumbbell Press Overview

The seated dumbbell press is a variation of is the standing dumbbell press, an exercise to strengthen the shoulders muscles.

The overhead press is an important foundational movement that can help you establish baseline strength and build a balanced body.

A dumbbell is a better option than a barbell for muscle strengthening.

This exercise can be part of shoulder exercises, push workouts, and full-body workouts.

How to Do It

  1. Adjust the angle of the bench until it reaches 90 degrees. Then, select the weight you want from the rack.
  2. Grab the dumbbells off the ground using a neutral grip (palms facing out). Place the dumbbells at your knees and sit down on the bench.
  3. Use a controlled and safe motion to raise your knees one by one for each dumbbell to be placed over the shoulders.
  4. After the dumbbells have been installed, turn your palms to face forward.
  5. Take a deep, slow breath, and then push the dumbbells upward by extending your elbows and contracting your deltoids.
  6. Slowly lower dumbbells to their starting position. Arms should be approximately 90 degrees or slightly lower, depending on limb lengths.
  7. Continue repeating until you reach the desired number of reps.

Seated Dumbbell Press Tips

  1. Throughout the exercise, keep your back flat against the seat pad.
  2.  Do not allow your head to protrude too far.
  3.  Press the bicep towards the ear, and exhale when you press.
  4. You should seek treatment if you feel pressure in your neck, traps, or shoulders during the movement.
  5. Keep your elbows slightly bent at the top but not locked out completely. This will help keep tension off the shoulders.
  6. If you are unable to lock the elbows overhead, you may have poor shoulder mobility.

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