Seated Dumbbell Press

Sit on a bench, keeping the back straight, and hold dumb- bells at shoulder level with an overhand grip (thumbs pointing inward):

  • Inhale and extend the arms vertically.
  • Exhale at the end of the movement.

This exercise contracts the deltoid, mainly the middle deltoid, as well as trapezius, serratus anterior, and triceps brachii.
This movement may also be performed standing or alternating the arms. A backrest helps prevent an excessive arch in the back.


  • Seated Alternating Dumbbell Press: Alternate pressing one dumbbell at a time for a more intense isolation of each arm.
  • Seated Dumbbell Overhead Press: Perform the exercise with a wide grip for greater involvement of the lateral deltoid.
  • Seated Dumbbell Arnold Press: This variation involves rotating the dumbbells as you press up, working the front, side and rear deltoids.
  • Seated Dumbbell Lateral Raise: Hold the dumbbells at your sides and raise them to the side in a smooth, controlled movement, focusing on the lateral deltoids.
  • Seated Dumbbell Upright Row: Keep the dumbbells close to your body and raise them vertically, targeting the front and side deltoids as well as the biceps.