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Exercise

Seated Dumbbell Press

Also known as: seated db press, seated overhead press, shoulder press, dumbbell seated shoulder press

Seated Dumbbell Press — position 1

Seated Dumbbell Press — position 2

Seated Dumbbell Press is a compound exercise for the shoulders. Main target: anterior deltoid. Also works: lateral deltoid and triceps long head. Equipment: dumbbell.

EquipmentDumbbell

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Muscles worked in the Seated Dumbbell Press: primary in bright, secondary in light

Primary

Anterior deltoid

Secondary

Lateral deltoid Triceps long head

How to do it

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

Used in these programs

4-Day Bodybuilding Split

Four days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.

Intermediate · 4 times a week · Gym Dumbbell Upper/Lower Split, 4 Days

A four-day split with just dumbbells and a bench: two upper-body days, two leg-and-glute days. Muscle growth at home.

Intermediate · 4 times a week · Home Shoulder Workout

All three delt heads: overhead press, lateral raises, reverse flyes and face pulls, plus shrugs for the traps.

Beginner · once a week · Gym

Similar exercises

Dumbbell Shoulder Press

Anterior deltoid

Arnold Dumbbell Press

Anterior deltoid

Anterior deltoid

Dumbbell One-Arm Shoulder Press

Anterior deltoid

See-Saw Press (Alternating Side Press)

Anterior deltoid

Standing Alternating Dumbbell Press

Anterior deltoid

Alternatives with other equipment

Standing Military Press

Anterior deltoid

Alternating Kettlebell Press

Anterior deltoid

Machine Shoulder (Military) Press

Anterior deltoid

Shoulder Press - With Bands

Anterior deltoid

Alternating Cable Shoulder Press

Anterior deltoid

Handstand Push-Ups

Anterior deltoid

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