Seated Dumbbell Press

Looking to build stronger shoulders and improve your upper body strength? The seated dumbbell press is one of the most effective exercises to target your deltoids while offering support to the rest of your upper body. This simple yet powerful move can help you achieve greater stability and symmetry in your shoulders, making it a go-to for lifters of all levels.

March 11, 2025

Table Of Contents

The seated dumbbell press is a staple in many upper body workout routines, known for its ability to isolate and strengthen the shoulder muscles. Unlike its standing counterpart, the seated variation offers additional support to your lower back, allowing for better focus on form and muscle engagement. Whether you're new to weightlifting or looking to enhance your shoulder routine, this exercise is a must-have for building defined, strong shoulders. In this blog, we'll dive into the proper form, variations, and tips to help you get the most out of your seated dumbbell press.

Exercise Description
Main Target Muscles	Shoulders
Secondary Target Muscles	Traps, Triceps
Workout Type	Strength
Gym Gear	Dumbbell
Fitness Level	Beginner
Compound/Isolated	Isolated
Power Move	Push

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

Adjust the angle of the bench until it reaches 90 degrees. Then, select the weight you want from the rack.
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.
Use a controlled and safe motion to raise your knees one by one for each dumbbell to be placed over the shoulders.
After the dumbbells have been installed, turn your palms to face forward.
Take a deep, slow breath, and then push the dumbbells upward by extending your elbows and contracting your deltoids.
Slowly lower dumbbells to their starting position. Arms should be approximately 90 degrees or slightly lower, depending on limb lengths.
Continue repeating until you reach the desired number of reps.

Seated Dumbbell Press Tips

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

Related Article: Dumbbell Arnold Press