Seated Dumbbell Press

Exercise Profile

Primary Muscle Group(s): Shoulders (Front and Side)

Secondary Muscle Group(s): Triceps and Trapezius

Exercise Instructions

1. In a seated position with your feet firmly planted on the floor, grasp two dumbbells with both hands.

2. Curl the weight up to the shoulder area. Hold the dumbbells at shoulder level. Keep your back straight and your head up.

3. Make sure you rotate your palms so they are facing forward.

4. In a controlled fashion, press the dumbbells simultaneously upwards to the overhead position. The dumbbells should lightly touch each other at the top position. Do not arch the back. Slowly lower the weight down and repeat the movement.


The seated dumbbell press is alternative approach to the traditional seated barbell press. The same muscle groups involved are the same as the barbell press except you are training them independently.

This is a compound exercise that directly hits the front deltoids as well as the sides. Secondary muscle groups are the triceps and trapezius muscle.

This exercise can be done standing or seated. Personally, I prefer them seated because it gives me better balance and I can generate more power using my legs.

Remember to keep your feet fimly planted on the gound while seated and go down just below ear level.

Press play to view an instructional video.

Blake Bissaillion

