Seated Dumbbell Press
The seated dumbbell press develops deltoids and triceps with increased freedom of movement.
Updated
Seated Dumbbell Press
The seated dumbbell press develops deltoids and triceps with increased freedom of movement.
Muscles Involved
- Deltoids : primary target, all 3 heads
- Triceps : elbow extension
- Upper trapezius : stabilizes scapula overhead
Step-by-Step Instructions
Step 1 — Position
Seated, backrest at 85-90°, a dumbbell in each hand at ear height. Feet flat.
Step 2 — Press
Press vertically, bring the dumbbells slightly closer at the top.
Step 3 — Descent
Lower controlled until elbows are at 90°.
Sets and Reps
4 sets of 8-12 reps. Rest 60-90 seconds.
Common Mistakes
- Back off the backrest : stay pressed
- Elbows too far back : keep them in the frontal plane
- Partial range : lower to 90°
Safety Tips
The 85-90° backrest protects the lower back. Start light and increase progressively.
Variations
- Arnold press : with rotation
- Neutral press : palms facing, less shoulder stress
Who Is This Exercise For?
All levels. More accessible than the standing overhead press.