Seated Dumbbell Press

The seated dumbbell shoulder press, also known simply as the seated dumbbell press, is a proven exercise for building size and strength in your shoulders. Unlike the standing version, the seated shoulder press with dumbbells provides extra support for your lower back, allowing you to focus on strict form and better muscle activation. This move is highly effective for targeting the deltoids and surrounding stabilizers, making it a favorite for beginners and advanced lifters alike. To get the most out of this exercise, make sure you also work on your flexibility with shoulder mobility exercises. In this guide, you’ll learn how to do a seated dumbbell press correctly.

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 the standing dumbbell press, designed to target and strengthen the shoulder muscles. By sitting, you gain more stability and reduce lower back strain, which allows you to focus on strict form and muscle activation.

As an overhead pressing movement, it serves as a foundational exercise for building upper body strength and developing balanced shoulders. Using dumbbells instead of a barbell also helps improve muscle symmetry and range of motion. You can further enhance your results by combining it with cable exercises for shoulders, which add constant tension through different angles.

The seated dumbbell shoulder press can fit into your shoulder workouts, push day routines, or even full-body training programs, making it one of the most versatile upper body exercises.

How to Perform a Seated Shoulder Press with Dumbbells

1. Set your bench to a 90-degree angle and select an appropriate weight from the rack.
2. Pick up the dumbbells with a neutral grip (palms facing each other), place them on your knees, and sit down on the bench.
3. Using a controlled motion, lift your knees one at a time to help position the dumbbells at shoulder level for the seated dumbbell press. If you’re new to shoulder training, you can also practice form with lighter moves like the dumbbell front raise.
4. Once in position, rotate your wrists so your palms face forward.
5. Take a deep breath, brace your core, and press the dumbbells upward by extending your elbows and contracting your deltoids.
6. Lower the dumbbells slowly back to the starting position, keeping your elbows bent at about 90 degrees or slightly below, depending on your arm length.
7. Repeat for the desired number of reps, maintaining proper form throughout the seated shoulder press with dumbbells.

Seated Dumbbell Press Tips

1. Keep your back flat against the bench pad to maintain stability and protect your spine.
2. Avoid pushing your head forward; keep your neck neutral throughout the seated dumbbell shoulder press. If you struggle with posture, try these neck hump correction exercises.
3. Press your biceps toward your ears as you exhale during the lift to maximize shoulder engagement.
4. If you feel unusual pressure in your neck, traps, or shoulders, stop the exercise and reassess your form before continuing.
5. Keep your elbows slightly bent at the top instead of locking out completely to maintain tension and reduce joint stress.
6. Difficulty locking your elbows overhead may indicate limited shoulder mobility, which should be addressed with shoulder mobility exercises.

Related Article: Dumbbell Arnold Press

What Muscles Do Seated Dumbbell Shoulder Press Work?

The seated dumbbell shoulder press is primarily a shoulder exercise, but it also engages multiple upper-body and stabilizing muscles at once. This is why the seated dumbbell press is considered one of the best compound movements for building strength and muscle size.

• Anterior Deltoids (Front Shoulders): These are the main movers during the press and are responsible for lifting the dumbbells overhead. Strong front delts help create a rounded, powerful shoulder appearance.
• Lateral Deltoids (Side Shoulders): Work together with the front delts to raise and stabilize the arms, adding width and symmetry to your shoulders.
• Posterior Deltoids (Rear Shoulders): Assist in stabilization and help maintain balanced development across the entire shoulder joint.
• Triceps Brachii: Located on the back of your arms, the triceps extend your elbows as you press the dumbbells overhead, making them an important secondary muscle in this movement.
• Trapezius (Upper Back): The traps stabilize your shoulders and neck so the deltoids can handle most of the pressing work.
• Serratus Anterior: This muscle along the ribs supports scapular movement and allows smoother pressing mechanics.
• Core Muscles: Even in a seated shoulder press with dumbbells, your abs and obliques remain active to keep your torso upright and prevent excessive arching.

By working the deltoids, triceps, traps, and core at the same time, the seated dumbbell press builds strength, stability, and size across your upper body, making it a key exercise in any push or shoulder workout routine.