Seated Dumbbell PressMuscles Worked
The seated dumbbell press works your shoulders, especially the front and side delts, with your triceps helping you lock out. Sitting against a back pad keeps your lower back and legs out of the lift, so your shoulders do nearly all the work.
How to do it
- Set an adjustable bench upright, or use a shoulder press bench, and sit with a dumbbell resting on each thigh.
- Bring the dumbbells to your shoulders one at a time, using a small knee drive to help.
- Sit tall with your back and head against the pad, palms facing forward and forearms vertical.
- Breathe out as you press the dumbbells up and slightly in until they almost touch above your head.
- Lower them under control to shoulder level, keeping your back on the pad.
Form tips
- If your lower back peels away from the pad, lighten the load so your shoulders, not your back, do the work.
- Keep the dumbbells stacked over your elbows, since drifting outward is a sign the weight is too heavy.
Why it made the list
No. 11 of 13
Best Shoulder Exercises
Seated version reduces lower back involvement, allowing pure shoulder focus. Ideal for higher-rep hypertrophy work.
More shoulder exercises
See it on your own body map
Log your Seated Dumbbell Press sets in KasMaker and watch your shoulders and triceps fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
