Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsCompound
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Shoulders Muscle Anatomy Diagram

One Arm Seated Dumbbell Press Instructions

  1. The seated dumbbell press is one of the most popular mass builders for the shoulders! Set up for the exercise by getting an adjustable angle bench and setting the back to 90 degrees.
  2. Grasp a dumbbell with your left hand and sit down on the bench with the end of the dumbbell on your thigh.
  3. Use your thigh to help you raise the dumbbells to shoulder height, and twist your wrist so that your palm is facing forward.
  4. Your back should be flat against the back rest and your feet firmly planted on the floor for stability. This is the starting position for the exercise.
  5. Keeping your eyes facing forwards, slowly raise the dumbbell in your left hand above your head until your arm is almost fully extended.
  6. Do not pause at the top of the movement, and immediately begin lowering the dumbbell back down to the starting position.  
  7. Repeat for desired reps, and then repeat the movement with your right arm.

​Exercise Tips:

  1. The seated dumbbell press is a solid mass building compound movement that can add serious mass when using heavy weights WITH correct form. Many lifters let the form go and add weight too quickly. This will at times result in an injury and could hinder your shoulder gains.
  2. Always use a full range of motion and control the dumbbell throughout the set.
  3. This exercise can be performed while sitting on the end of a flat bench, but a back rest is preferred - especially for those with lower back problems.