Shoulders
The main muscle group listed for this exercise.
Exercise guide
Seated Dumbbell Press
Seated Dumbbell Press is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Shoulders
Seated Dumbbell Press also involves arms.
Strength
Movement pattern: press. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Standing Alternating Dumbbell Press
Standing Alternating Dumbbell Press is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms.
View exerciseStanding Dumbbell Press
Standing Dumbbell Press is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms.
View exerciseStanding Palm-In One-Arm Dumbbell Press
Standing Palm-In One-Arm Dumbbell Press is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms.
View exerciseAnti-Gravity Press
Anti-Gravity Press is a beginner-friendly shoulder exercise performed with a barbell. It also involves the back and arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Seated Dumbbell Press.
What muscles does Seated Dumbbell Press work?
Seated Dumbbell Press primarily trains the shoulders and also involves the arms.
Is Seated Dumbbell Press beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Seated Dumbbell Press?
This variation uses dumbbells.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.