In this article, the focus is on doing seated dumbbell exercises. There are several exercises that you can do either seated or standing while using the dumbbell. Among the workouts that are discussed below include the seated dumbbell shoulder press, incline dumbbell press, Arnold press, and many others.
The article discusses the muscles that get worked by these exercises and the steps that you can follow to execute them properly. In addition to that, the articles explain the benefits of doing the shoulder press seated.
By the end of the article, you will be in a better position to know the benefits of doing seated shoulder press exercises over the standing shoulder press exercise.
Seated Dumbbell Press Muscles Worked
Doing the seated dumbbell press exercises good for strengthening the shoulders. In addition to that, the exercise also hits the triceps. This exercise is also good for lowering injury risks. To do the seated dumbbell press;
- Sit on the bench and hold dumbbells. Make sure that you are holding the dumbbells in an overhand grip and let the dumbbells be at your shoulder level.
- Then lift the dumbbells up over the head.
- Return the arms to the starting position.
Seated Dumbbell Shoulder Press
This exercise is good for strengthening and building shoulder muscles. Strong shoulder muscles make it easy to do your daily activities such as carrying things. In addition, it improves mobility and lowers the risk of having a shoulder injury.
Furthermore, doing the seated dumbbell shoulder press makes it easier to lift heavier weights than when you are doing a standing dumbbell shoulder press. When you are seated, your torso does not receive a lot of pressure because it’s being supported by the bench.
As such, the shoulder muscles get more power to push more weight. To do the exercise follow the steps below;
- Sitting on a bench; hold the dumbbells at shoulder height. Make sure that your palms are facing away from your body.
- Then push the dumbbells up to straighten your arms and let the weights go over your head.
- Bring back your arms to the starting position.
- Repeat the motion as much as you can.
This exercise is good for broadening your shoulders. The Arnold press workout targets the delts; thereby improving your posture. In addition to that, it also gives your triceps an amazing workout.
There are various Arnold press variations that you can do. You can do the exercise while seated or standing. When it comes to weights, you can always achieve the best results with any weight. As such, you don’t have to lift the heavy weights to achieve the best broad shoulders.
As discussed in the exercises, doing an exercise seated makes it possible to lift heavier weights than when you are standing. Therefore, doing the Arnold press while seated gives your shoulders a thorough workout.
More so, it makes it easy to grasp the right form of the exercise when you are seated than when you are standing. To do the Arnold press, follow the steps below.
- Stand with your feet at a shoulder-width apart distance.
- Then hold dumbbells with your arms bent and the palms facing your body. The dumbbells can be positioned in front of your chest.
- Spread your arms laterally and push them up and then twist your arms to let the palms face away of face forward.
- Push the dumbbells as far as you can; making sure that the biceps are next to your ears.
- Finally, bring back your arms to the starting position.
- You can do 3 sets of 10 to 15 reps.
Incline Dumbbell Press
If you want to target your shoulders, triceps, and chest; you can make use of a dumbbell and hit those muscles by doing the incline dumbbell press exercise. This exercise is beginner-friendly. To do the exercise, you can follow the steps below;
- Sit on the edge of the bench holding the dumbbell in each hand with your palms facing each other or facing in.
- Lie on the bench and face upward bring the dumbbells to your chest.
- Press the dumbbells up as high as you can. Make sure that your arms are fully extended.
- Then lower the weights to your chest level.
- Push back the dumbbells.
- Repeat the motion as much as you can.
Dumbbell Bench Press
The dumbbell bench press exercise targets the pecs. But other muscles such as triceps and others in the upper body also benefit to a lesser extent when you do the exercise.
In addition to that, exercise is good for developing and promoting the growth of the mentioned muscles. To have a bigger chest, you can do a dumbbell bench press To do the exercise follow the steps below;
- Lie on the bench and hold dumbbells to the sides of shoulders.
- Keep your palms facing the feet. However, if you cannot do this; you can keep your palms facing each other.
- Then press the dumbbells up by extending your elbows to fully extend your arms.
- After that; lower the dumbbells slowly to the starting position.
- You can do 3 sets to 12 to 15 reps.
Seated Dumbbell Overhead Press
The seated dumbbell overhead press targets the upper chest, triceps, delts, traps, and other upper body muscles. Interestingly, you do this exercise while seated, which is more advantageous than when you are standing.
The weights have more impact on your shoulders when you are seated than when you are standing. To do the exercise, follow the steps below;
- Start by sitting and make sure that your back is supported by the bench.
- Hold your dumbbell in each hand. The arms must be by your side but bent with the dumbbells at the shoulder level. Make sure that the palms are facing each other.
- Then push the dumbbells up as high as you can or just to leave your arms fully extended. While pushing up the weights, twist the dumbbells to make your palms face forward.
- Finally, lower the weights to the starting position.
- You can do 3 sets of 8 to 12 reps.
Dumbbell Lateral Raise
This exercise targets the delts and traps. In addition to that, it is good for pumping up the shoulders. That is; the dumbbell lateral raise can give you a ‘V’ shaped upper body structure.
It makes you improve the shoulder appearance and at the same time strengthening them. To do the exercise, you can follow the steps below;
- Stand with your feet at shoulder width apart and hold dumbbell each in your hand.
- The dumbbells can rest by your body sides with palms facing your body. Avoid resting the dumbbells to your body; instead, keep them off your body.
- Then raise the weights up to the shoulder height position with the arms fully stretched and parallel to the ground.
- You can pause in that position and then lower the dumbbells slowly to the starting position.
- Again, avoid letting the dumbbells to touch your body.
- Repeat and do your preferred reps and sets.
Dumbbell Front Raise
The dumbbell front raise primarily works the anterior deltoids. In addition to that, it also exercises the biceps, pecs, serratus anterior, and other upper body muscles. More so, this is a beginner-friendly workout that can be used to strengthen the shoulders.
Interestingly, if you are recovering from a shoulder injury, you can do this exercise to recover smoothly.
However, you must choose the weights that you can use without altering the workout form. Heavyweights may destruct your form and risk your body. To do the exercise follow the steps below;
- Start by standing with feet at a shoulder width apart distance.
- Then grasp the dumbbells and let them hang by your hips. The psalm must be facing your hips.
- Engage your abdominal muscles as you lift the dumbbells up.
- Lift the dumbbells up in front of you, keeping the palms facing down. Raise the dumbbells u until your arms are parallel to the ground.
- After that, lower the dumbbells slowly to the starting position. Exhale as you lower the weights.
- Repeat the motion to meet your training needs.
Seated Dumbbell French Press
This is a good exercise that works the triceps perfectly. To do the exercise, you can follow the steps below;
- Lie on the bench and hold dumbbell each in hand. Let the dumbbells rest on your chest.
- Then push the dumbbells up in front of you. Make sure that they go straight up.
- Push up the dumbbells until the arms are fully stretched.
- Return the dumbbells to the starting position.
- You can repeat the motion as much as you can.
The conclusion, lifting weights while seated is difficult for some people. This is because they use the upper body muscle to raise the weights up. They don’t use the lower body muscles to support the other muscles.
As such, it becomes easy to lift weights while standing. As such, some people find it easy to do the shoulder press when standing than when seated.
However, doing the shoulder press seated works your muscles more than when you are standing. For more info, you can revisit the text above. There are various exercises that you can do while seated and when standing.
The workouts are fully explained to give you their benefits and the ways of executing them.
Share your experiences; is it easy or difficult to do the seated shoulder press exercise?