Seated Dumbbell Press
Learn how to do seated dumbbell press with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do seated dumbbell press
- 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.
- Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
- Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
- As you exhale, push the dumbbells up until they touch at the top.
- After a second pause, slowly come down back to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Seated Dumbbell Press: muscles worked
Primary focus: shoulders. Supporting muscles: Triceps.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do seated dumbbell press?
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. Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side. Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
What muscles does seated dumbbell press work?
Seated Dumbbell Press primarily trains the shoulders, with the triceps contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for seated dumbbell press?
Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position.
What can I do instead of seated dumbbell press?
Related options include Dumbbell One-Arm Shoulder Press, Dumbbell Shoulder Press, Dumbbell Incline Shoulder Raise. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
Related shoulders exercises
6 ways to move.
Find the one that fits.
Showing 1–6 of 6 exercises
Compare related movement setups
Browse the directory pages containing seated dumbbell press and the related movements above to compare equipment and technique choices.
Your body. Your next move.
Preparing the interactive view…
Explore another muscle.
Choose a muscle on the body or below. Discover the movement, see the technique, then make it yours.
Browse every exercise