How to do the Seated Dumbbell Press
Primary: Front Delts, Side Delts · also works Triceps, Upper Back. Also called: seated db shoulder press.
Step by step
- 1
Set a bench to upright or just short of upright and sit with your back against the pad.
- 2
Kick the dumbbells up to shoulder level with your palms facing forward.
- 3
Press the dumbbells up until your arms are straight overhead.
- 4
Lower under control until your elbows are just below shoulder height.
Coaching cues
- Keep your lower back lightly against the pad
- Plant your feet for a stable base
- Keep the dumbbells over your elbows the whole time
Common mistakes
- Setting the bench too far back so it becomes an incline press
- Bouncing out of the bottom
- Letting the elbows drop far below the shoulders with heavy weight
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Seated Dumbbell Press alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Seated Dumbbell Press work?
Primary: Front Delts, Side Delts. Secondary: Front Delts, Side Delts, Triceps, Upper Back
How many sets and reps of Seated Dumbbell Press should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Seated Dumbbell Press?
Same movement pattern, different equipment: Dumbbell Shoulder Press, Machine Shoulder Press, Arnold Press, Overhead Press, Band Shoulder Press, Kettlebell Press.
Is the Seated Dumbbell Press good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.