Shoulders · Dumbbell · Compound · Beginner
Seated Dumbbell Press
PrimarySecondary
- Main muscles
- Shoulders
- Also working
- Triceps
How to do it
- 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.
Swaps on other equipment
Each has the shoulders as its main muscle and is also a push, on a different piece of equipment.
Other shoulder exercises
- Seated Barbell Military Press · Barbell
- Seated Bent-Over Rear Delt Raise · Dumbbell
- Seated Cable Shoulder Press · Cable
- Seated Front Deltoid · Bodyweight
- Seated Side Lateral Raise · Dumbbell
- See-Saw Press (Alternating Side Press) · Dumbbell
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake