Seated Dumbbell Press

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.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	triceps
Equipment	dumbbell
Difficulty	beginner
Type	compound

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Handstand Push-Ups Bodyweight Shoulder Press - With Bands Resistance Bands Alternating Kettlebell Press Kettlebell Double Kettlebell Jerk Kettlebell Double Kettlebell Push Press Kettlebell Kettlebell Arnold Press Kettlebell

Harder than the Seated Dumbbell Press

Push Press expert · Barbell Clean and Jerk expert · Barbell Circus Bell expert · Other Equipment

Superset the Seated Dumbbell Press with

Opposing middle back work — alternate sets without extra rest.

Bent Over Two-Dumbbell Row middle back Bent Over Two-Dumbbell Row With Palms In middle back Dumbbell Incline Row middle back One-Arm Dumbbell Row middle back

Common questions

What muscles does the Seated Dumbbell Press work?

The Seated Dumbbell Press primarily works the shoulders, with the triceps as secondary movers. Alternating Cable Shoulder Press, Alternating Kettlebell Press, and Anti-Gravity Press train the same muscle, across 9 equipment types.

What equipment do you need for the Seated Dumbbell Press?

Dumbbells. Without dumbbells, Handstand Push-Ups, Shoulder Press - With Bands, and Alternating Kettlebell Press train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Seated Dumbbell Press suitable for beginners?

Yes, the Seated Dumbbell Press is rated beginner. Push Press, Clean and Jerk, and Circus Bell are the progressions from here.

Where should the Seated Dumbbell Press go in a workout?

Early — the Seated Dumbbell Press is compound, working 2 muscle groups, so run it first or second while you are fresh, then superset Bent Over Two-Dumbbell Row and Bent Over Two-Dumbbell Row With Palms In later.

Similar exercises

Alternating Cable Shoulder Press Cable Machine Alternating Kettlebell Press Kettlebell Anti-Gravity Press Barbell Arnold Dumbbell Press Dumbbell Barbell Shoulder Press Barbell Bradford/Rocky Presses Barbell