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Seated Dumbbell Press

ShouldersDumbbellBeginnerCompound
Seated Dumbbell Press — start position
Start
Seated Dumbbell Press — finish position
Finish
Muscles worked
PrimaryShoulders
SecondaryTriceps

How to do it

  1. 01

    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. 02

    Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.

  3. 03

    Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.

  4. 04

    As you exhale, push the dumbbells up until they touch at the top.

  5. 05

    After a second pause, slowly come down back to the starting position as you inhale.

  6. 06

    Repeat for the recommended amount of repetitions.

In the app

Seated Dumbbell Press appears when you own dumbbells and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have dumbbells

Same movement pattern, same primary muscles — swap by what you have.

With dumbbell
With other
With bodyweight
With machine
With barbell
With cable

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