Seated Dumbbell Front Press
10 reps
Sit back against the bench and press the dumbbells overhead.
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SHOULDERS
Seated Dumbbell Front Press
The Seated Dumbbell Front Press is an overhead press performed on a bench with back support. Sitting removes the need to stabilize your core and lower body, letting you focus effort on the shoulders, while the dumbbells train each arm independently to even out imbalances. It's a controlled way to build pressing strength.
How to do it
- 1
Sit upright on a bench with a straight back and your back resting against the pad.
- 2
Plant your feet flat on the floor for a stable base.
- 3
Hold a dumbbell in each hand in front of your shoulders, palms facing inward.
- 4
Brace your core and press both weights straight up overhead.
- 5
Pause at the top, then lower the dumbbells slowly back to the start, keeping tension on the shoulders.