Seated Dumbbell Press

Exercise / Shoulders

Seated Dumbbell Press overview

The Seated Dumbbell Press is a versatile and effective exercise that targets the deltoids, trapezius, and triceps. This seated variation provides stability and control, making it suitable for individuals of various fitness levels. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Seated Dumbbell Press in your strength training routine.

The Seated Dumbbell Press primarily targets the deltoids and trapezius muscles.

Seated Dumbbell Press how to perform

  • Step 1: Sit on a bench with back support, holding a dumbbell in each hand at shoulder height. Palms should face forward.
  • Step 2: Ensure your feet are flat on the ground, and your back is against the bench for stability.
  • Step 3: Keep a slight bend in your elbows and engage your core muscles.
  • Step 4: Press the dumbbells overhead by extending your arms, fully locking out at the top.
  • Step 5: Lower the dumbbells back to shoulder height with control.


Perform each repetition with controlled movements, focusing on the engagement of the deltoids and trapezius.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Maintain a neutral spine throughout the exercise.
  • Control the descent of the dumbbells to maximize muscle engagement.
  • Avoid arching your back or using excessive body momentum.
  • Choose a weight that allows you to maintain proper form throughout the set.


  1. Seated Alternating Dumbbell Press: Press one dumbbell at a time while keeping the other arm at shoulder height.
  2. Arnold Press: Incorporate a rotation of the palms during the press for a different range of motion.
  3. Single-Arm Seated Dumbbell Press: Perform the exercise one arm at a time to address any muscle imbalances.
  4. Standing Dumbbell Press: Execute the movement while standing for increased core engagement.