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Seated Dumbbell Press

A seated version of the dumbbell shoulder press, removing leg involvement and adding back support.

Setup

Sit on a bench with back support. Dumbbells at shoulder height, palms facing forward.

Movement

Press the dumbbells overhead. Extend your arms fully, keeping your back against the support throughout. Lower with control. Bring the dumbbells back to shoulder height.

Return

Avoid arching off the bench. Keep your back in contact with the support throughout the set.

Common Mistake to Avoid

Arching off the bench to assist the press. If your back lifts off the support, you're using momentum or compensating muscles instead of pure shoulder strength.

Equipment Dumbbells, bench with back support
Primary Muscles Shoulders (deltoids)
Secondary Muscles Triceps, upper chest

Why it matters

Sitting with back support removes the stability demand of the standing version, letting you focus entirely on the pressing motion. This makes it a useful, slightly more controlled starting point for learning overhead pressing mechanics.

How to do it

  1. Sit on a bench with back support. Dumbbells at shoulder height, palms facing forward.
  2. Press the dumbbells overhead. Extend your arms fully, keeping your back against the support throughout.
  3. Lower with control. Bring the dumbbells back to shoulder height.
  4. Avoid arching off the bench. Keep your back in contact with the support throughout the set.

Common mistakes

  • Arching off the bench to assist the press. If your back lifts off the support, you're using momentum or compensating muscles instead of pure shoulder strength.
  • Pressing the dumbbells forward instead of straight up. Same bar-path principle as any pressing exercise.
  • Using a bench without adequate back support. A bench with a high back angle is what makes this variation distinct and stable.
  • Letting the dumbbells drift apart at the bottom. Maintain a controlled, consistent path on both the press and the return.

Sets & reps by level

Beginner

3 sets of 10–12 reps with light to moderate dumbbells.

Intermediate

3–4 sets of 8–10 reps at a more challenging weight.

Advanced

4 sets of 8–10 reps, often used as a primary pressing movement when stability is prioritized over leg drive.

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