Exercise library
Shoulders · Dumbbell
Seated Dumbbell Press
Difficulty
Beginner
Sets
3–5
Reps
5–10
Equipment
Dumbbell
Target muscles
Primary Shoulders
Secondary: Triceps
Variations
- · Tempo Seated Dumbbell Press
- · Paused Seated Dumbbell Press
- · Cluster-set Seated Dumbbell Press
Proper form
- 01 Set a tall rib-over-pelvis position and squeeze the glutes.
- 02 Press the load in a straight line over the mid-foot.
- 03 Push the head through at lockout to finish overhead.
- 04 Reset bracing at the top before the next rep.
Common mistakes
- × Excessive lower-back extension to get the load moving.
- × Cutting the press short of full lockout.
- × Letting the bar drift in front of the shoulder line.
Tips
- ✓ Screen overhead mobility before loading heavy pressing.
- ✓ Use a slight leg drive on push press variants, not on strict press.
- ✓ Program vertical pulling equal or higher volume than pressing.
Related exercises