ShouldersBeginner

Seated Dumbbell Press

Strength movement using Dumbbell.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary ShouldersSupporting Triceps

Movement instructions

1
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.
2
Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
3
Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
4
As you exhale, push the dumbbells up until they touch at the top.
5
After a second pause, slowly come down back to the starting position as you inhale.
6
Repeat for the recommended amount of repetitions.

Technique guidance

Exhale through the effort and inhale during the controlled return. Keep breathing steadily rather than holding your breath unintentionally.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Keep the area clear and use a load you can lift into position and lower without dropping.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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