Seated dumbbell press: How to Do It, Muscles Worked

Step by step

Sit tall, back against the pad, dumbbells at shoulder height.
Press up until your arms are almost straight.
Lower slowly until your elbows are at about 90 degrees.

What you should feel

Work in the front and tops of your shoulders, with some help from the backs of your arms. Your neck and lower back should not feel strained.

Common mistake

Arching your lower back as you press; keep your ribs down and your back against the pad.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Front shoulders Side shoulders

Helps

Triceps Upper back

Equipment

Dumbbells

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Landmine pressFront shoulders, Chest

Overhead pressFront shoulders, Side shoulders

Machine shoulder pressFront shoulders, Side shoulders

Plate-loaded shoulder pressFront shoulders, Side shoulders

Smith machine shoulder pressFront shoulders, Side shoulders

Seated cable shoulder pressFront shoulders, Side shoulders

Questions

What muscles does the seated dumbbell press work?

Seated dumbbell press mainly works your front shoulders and side shoulders. It also helps your triceps and upper back.

Can I do the seated dumbbell press at home?

Yes, if you have this at home: dumbbells.

How many sets and reps of the seated dumbbell press?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your front shoulders

Seated dumbbell press