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§ L · Exercises · ShouldersUpdated 6/2026

Seated Dumbbell Press

Builds the shoulders and triceps while improving overhead pressing strength. It carries over well to other upper body lifts and everyday lifting.

Muscle group
Shoulders
Equipment
Dumbbell
Exercise type
Compound
Technique
Moderate technique

Muscles worked

§ 01 · Muscles
Primary muscle
Shoulders
Supporting muscles
Triceps

How to perform

§ 02 · Steps
  1. 01

    Sit on the bench with your back straight and your feet firmly on the floor. Hold the dumbbells at shoulder height with your palms facing forward.

  2. 02

    Brace your core and pull your shoulder blades back and down slightly. Keep your wrists straight under the dumbbells.

  3. 03

    Press the dumbbells overhead in a controlled motion until your elbows are almost fully extended without letting your shoulders shrug.

  4. 04

    Lower the dumbbells back to shoulder height in a controlled motion, keeping your elbows slightly in front of your torso.

Beginner's guide

§ 03 · Guide
What it works

Builds the shoulders and triceps while improving overhead pressing strength. It carries over well to other upper body lifts and everyday lifting.

What it should feel like

You should feel it mostly in your shoulders and a bit in your triceps. It should not be felt in your lower back or wrists.

Most common mistake

A common mistake is arching your lower back as the weights go up. Brace your core and press the dumbbells straight overhead with control.

How to get started at the gym

§ 04 · SisuLift

Seated Dumbbell Press is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep the movement path vertical and avoid overextending your lower back by bracing your core throughout the entire set. Keep your elbows about 30–45 degrees in front of your torso to maintain better shoulder alignment.

The seated dumbbell press effectively builds shoulder strength and also works the triceps.

More exercises: Shoulders

§ 06 · Same muscles

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