Learn

Seated Dumbbell Press

Shoulders Triceps
DumbbellBeginnerPushCompound
Amigo Pick Press dumbbells overhead with your back supported. It builds strong shoulders while each side works on its own.
Track Seated Dumbbell Press in MyoAmigo Log your sets, see a starting weight tuned to you, and get an honest read on every session.
Get MyoAmigo — free Already have an account? Sign in
Estimated starting range low
38.5–60.5 lb × 8–12 Typical for your bodyweight

How to do it

  1. 1Grab 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. 2Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
  3. 3Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
  4. 4As you exhale, push the dumbbells up until they touch at the top.
  5. 5After a second pause, slowly come down back to the starting position as you inhale.
  6. 6Repeat for the recommended amount of repetitions.

Copies this exercise's details, instructions as text to paste into ChatGPT, Claude, or any assistant.

Similar lifts

Alternating Cable Shoulder Press 66–99 lb × 8–12 Alternating Kettlebell Press 33–60.5 lb × 8–12 Anti-Gravity Press 88–121.5 lb × 8–12 Arnold Dumbbell Press 33–44 lb × 8–12 Barbell Overhead Press 88–115.5 lb × 8–12 Bradford/Rocky Presses 77–110 lb × 8–12
© 2026 Verbari LLC. All rights reserved.