How to do a Seated Dumbbell Front Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 68,769
- Popularity Rank
- 572nd
- Difficulty
- Beginner
- Shoulders Strength
- 90 mSCORE 26th
- Equipment Required
Dumbbells
Incline Bench
Workouts with Seated Dumbbell Front Press
Instructions for Proper Form
Seated Dumbbell Front Press is a variation of the standard Shoulder Press. This compound exercise primarily targets the shoulders. By performing the exercise while seated, you add stability to the movement, allowing you to concentrate more on exertion and less on stabilizing your core and lower body. Using dumbbells also ensures individual arm development, addressing any strength imbalances between sides.
- Position yourself seated upright on a bench with a straight back.
- Your feet should be flat on the floor and your back should be resting against the pad of the bench.
- Grasp a dumbbell in each hand and bring them in front of your shoulders, palms facing in.
- Keep your core engaged, back straight, and gaze forward to maintain proper posture during this exercise.
- Engage your shoulder to extend your arms up overhead.
- Hold this position for a moment at the top of the movement.
- Slowly return the dumbbells to the starting position, while maintaining tension in your shoulders.
Weight & 1 Rep Max Calculator
Average Seated Dumbbell Front Press standards by male, female, weight, age and height
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Alternatives & Variations to Seated Dumbbell Front Press
1. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 1,140 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
2. Arnold Dumbbell Press
93.2 mSCORESWAPPED 197 TIMESArnold Dumbbell Press is a compound movement that primarily targets the shoulders. The difference between the Arnold Press and a standard Shoulder Press is that you bring the dumbbells in front of you at the bottom of the movement rather than stopping when they reach your shoulders. Bringing the dumbbells in front of you can be more a comfortable movement as well as improve muscle activation.
3. Dumbbell Front Raise
98.6 mSCORESWAPPED 181 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
4. Standing Dumbbell Shoulder Press
86 mSCORESWAPPED 125 TIMESStanding Dumbbell Shoulder Press is a variation on the more standard Shoulder Press. Like other Shoulder Press variations, this is a compound exercise that primarily targets your shoulders. By using dumbbells, you add more instability to the movement which can help recruit smaller stabilizing muscles around your shoulder. In addition, by performing this exercise while standing you add even more instability.
5. Dumbbell Seated Single Arm Shoulder Press
47.1 mSCORESWAPPED 122 TIMESDumbbell Seated Single Arm Shoulder Press is a variation on the more standard Shoulder Press. Like other variations, this is a compound exercise that primarily targets your shoulders. By performing this exercise one side at a time from a seated position, you add more instability to the movement, which requires additional core engagement for maintaining good posture and form.
6. Machine Shoulder Press
92.5 mSCORESWAPPED 102 TIMESis a variation on the more standard shoulder press that utilizes a machine. Like other shoulder presses, this is a compound exercise that primarily targets the shoulders. The use of the machine restricts your movements, and adds more stability. This allows you to focus more on exertion than stabilization. This is a great exercise for anyone looking to learn the basic movement, and develop the strength needed for other similar exercises or functional applications.
7. Seated Barbell Shoulder Press
85.7 mSCORESWAPPED 88 TIMESSeated Barbell Shoulder Press is a variation on the more standard Shoulder Press. Like other variations, this is a compound exercise that primarily targets your shoulders. By performing this exercise while seated, you add much more stability to the movement, allowing you to focus on exertion rather than stability. In addition, being seated also prevents you from utilizing your legs to assist in moving the weight.
8. Seated Dumbbell Front Press
52.4 mSCORESWAPPED 87 TIMESSeated Dumbbell Front Press is a variation of the standard Shoulder Press. This compound exercise primarily targets the shoulders. By performing the exercise while seated, you add stability to the movement, allowing you to concentrate more on exertion and less on stabilizing your core and lower body. Using dumbbells also ensures individual arm development, addressing any strength imbalances between sides.
9. Dumbbell Standing Front Press
64.1 mSCORESWAPPED 69 TIMESDumbbell Standing Front Press is a variation on the more standard Shoulder Press. Similar to other Shoulder Press variations, this compound exercise primarily targets your shoulders. The standing position helps improve overall balance and functional strength by engaging your core and stabilizing muscles more than a seated version. Using dumbbells ensures that each side of the body works equally, preventing compensating for any strength imbalances between sides.
10. Dumbbell Back Fly
93.6 mSCORESWAPPED 66 TIMESDumbbell Back Fly is an isolation exercise that primarily targets your shoulder, more specifically your posterior deltoid (back of the shoulder). It’s most closely related to a shoulder raise, with the main difference being that you’re leaning forward into an incline bench. This position allows you to better isolate the back of your shoulder. In addition, the incline bench adds more stability than some other variations.