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Seated Dumbbell Press

Seated Dumbbell Press is a beginner compound dumbbell exercise that mainly works your shoulders, with help from your triceps.

💪 Shoulders🏋️ Dumbbell📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Seated Dumbbell Press: starting position
Starting position
Seated Dumbbell Press: end position
End position

How to do the seated dumbbell press

  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.

Muscles worked

Primary: ShouldersSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Seated Dumbbell Press alternatives

Exercises that train the same main muscle, including options with other equipment.

Face PullCable · IntermediateOverhead PressBarbell · BeginnerCuban PressDumbbell · IntermediateLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the seated dumbbell press work?

It mainly works your shoulders; your triceps assist.

How many sets and reps of seated dumbbell press should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the seated dumbbell press good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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