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Shoulders · Dumbbell

Seated Dumbbell Press

A compound movement that trains your shoulders, done with a dumbbell. Your triceps help out.

EquipmentDumbbell
TypeCompound
Push or pullPush
LevelBeginner

Muscles you'll work

Seated Dumbbell Press muscles worked, front viewSeated Dumbbell Press muscles worked, back view
ShouldersPrimaryTricepsSecondary

How to do it

  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.

More shoulder exercises

Dumbbell Shoulder PressArnold Press (Dumbbell)Dumbbell Incline Reverse FlyFront Dumbbell Raise
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