Seated Dumbbell Press
How to do the Seated Dumbbell Press with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Triceps
Dumbbell
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.
Log it, see it on your body.
Every Seated Dumbbell Press set you log feeds Ascend's anatomy heatmap — so your shoulders volume is visible at a glance — and counts toward your bodyweight-strength tier.
More shoulders exercises
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever — the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | — | |
| PR projections and deep analytics | — | |
| Unlimited crews | — | |
| Themes, export and higher AI limits | — |