Dumbbell training is well-established as an integral part of resistance training programming. Working on each side separately increases stability requirements, provides a larger range of motion, and works on potential muscular imbalances. With this, dumbbell exercises should be programmed alongside barbell and bodyweight training.
Seated dumbbell exercises are performed using the dumbbells in a seated position. Alongside the benefits above, this helps to reduce lower back stress, ensure better target muscle focus, and add exercise variety.
In the article below, we discuss some of the best upper-body dumbbell workouts that you can perform. We’ve also added a handy leg exercise to grow the stubborn calf muscles. For each of them, we’ve discussed the benefits and correct form and given expert tips.
7 Seated Dumbbell Workouts
Seated dumbbell exercises provide great workout options when programmed correctly. They offer less low back loading, better target muscle focus, and many exercise options.
These are our top seven choices:
- Dumbbell Seated Shoulder Press.
- Dumbbell Arnold Press.
- Seated Dumbbell Rear Delt Fly.
- Dumbbell Overhead Tricep Extension.
- Dumbbell Concentration Curl.
- Dumbbell Seated Calf Raise.
- Dumbbell Seated Neutral Wrist Curl.
Follow the form guides for proper performance and target muscle focus. Ensure you use the expert training tips to maximize your gains whatever your training goal.
7 Seated Dumbbell Exercises
These are our top seven seated dumbbell workouts. We’ve chosen these based on their movement patterns and the unique benefits offered. This is the correct form and our expert tips for each exercise.
Dumbbell Seated Shoulder Press
The dumbbell seated shoulder press performs the foundational pressing motion in a seated position. The backrest provides added back support and allows you to keep the focus on the primary movers while minimizing chest involvement.
The primary movers are the anterior deltoids and lateral deltoids. The serratus anterior and triceps perform secondary roles.
Performing the dumbbell seated shoulder press helps to develop pressing strength, improve shoulder stability, and work on potential muscular imbalances.
How To Do
- Set up a bench so the backrest is fixed at the top position. Grasp a pair of dumbbells from the weight rack using a double overhand grip. Sit on the weight bench and place the dumbbell on your knees.
- Keep your feet firmly on the ground. Your back should be against the backrest with your chest up and head forward.
- Bring the dumbbells to head height by helping them up with your knees. Your upper arms should be parallel to the floor with your elbows pointing outwards.
- Inhale and engage your core. Exhale and extend your elbows to press the dumbbells up. Pause briefly at the top position.
- Inhale and bring the dumbbells back to the starting position under control.
Tips
- Keep your back firmly against the backrest throughout each repetition. This ensures targeted focus on the shoulders and not the chest muscles.
- Bring the dumbbells down until your upper arms are parallel to the floor. Avoid bringing them lower to reduce potential shoulder injuries.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Arnold Press
The dumbbell Arnold press combines the normal pressing movement with an arm rotation at the bottom range of motion. Named after the legendary Arnold Schwarzenegger, this requires additional shoulder mobility and core stability.
The primary movers are the anterior deltoids and lateral deltoids. The serratus anterior, upper trapezius, and triceps brachii muscles perform important secondary roles.
The benefits of the Arnold press include better shoulder range of motion, improved posture, and increased shoulder size and strength. Some studies suggest better shoulder activation in the Arnold press compared to the normal press.
How To Do
- Set up an adjustable bench so the backrest is fixed at the top position. Grasp a suitable pair of dumbbells from the weight rack using a double overhand grip. Sit back against the backrest with the dumbbells on your knees.
- Bring the dumbbells to shoulder height with your elbows tucked into your body. Your palms should be facing you. This is the correct starting position.
- Inhale and engage your core. Exhale and press the dumbbells while rotating your forearms so your palms face forward. Pause briefly as the dumbbells come together in the top position.
- Inhale and bring the dumbbells back to the starting position. Your elbows and the dumbbells should rotate inwards under control.
Tips
- The press and rotation elements should be performed using one fluid movement pattern. Avoid splitting them into two different components.
- Avoid touching the dumbbells together at the bottom and top positions. Use your shoulders to maintain control without using momentum.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Seated Dumbbell Rear Delt Fly
The seated dumbbell rear delt fly is a useful shoulder exercise that targets the posterior deltoids and upper back muscles. This gives you an exercise that helps with well-rounded shoulder development and postural maintenance.
The primary movers are the posterior deltoids. The middle traps, erector spinae, and upper rectus abdominis act as secondary movers.
Some of the benefits of adding it to your routine include better shoulder development, improved posture, and increased shoulder stability. It works great after the compound pressing movements.
How To Do
- Set up next to a flat bench. Grasp a pair of suitable dumbbells from the weight rack and place one on either side of the bench. Sit at the front of the bench with the dumbbells next to you.
- Reach down to pick up the dumbbells. Maintain a neutral back position with your chest up.
- Bring your torso forward until it’s at a 45-degree angle. Your head should be facing down with your arms by your sides.
- Inhale and engage your core. Exhale and bring the dumbbells outward while maintaining a slight elbow bend. Your torso should stay in the same position.
- Pause briefly at the top position.
- Inhale and lower the dumbbells back to the starting position under control.
Tips
- Keep your core engaged to maintain a neutral back position. This helps to reduce possible lower back strain.
- Ensure your head is looking down at the same position throughout. This prevents potential neck strain.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Overhead Tricep Extension
The dumbbell overhead tricep extension is a versatile tricep-building exercise that isolates the three tricep heads. With overhead movements shown to be better for tricep growth, it’s a great exercise to build bigger arms.
The primary movers are the triceps lateral heads, triceps medial heads, and triceps long heads. The anterior deltoids, lateral deltoids, and latissimus dorsi perform smaller secondary roles.
Alongside improving tricep growth, it helps to increase pressing strength and improve elbow range of motion.
How To Do
- Set up an adjustable bench so the backrest is at the top position. Grasp a suitable dumbbell from the weight rack using a neutral grip. Both hands should be at the top of the dumbbell next to the dumbbell head.
- Sit on the weight bench with your back against the backrest. Bring the dumbbell above and behind your head. The dumbbell should be at head height with your elbows tucked next to your ears.
- Inhale and engage your core. Exhale and extend your elbows to bring the dumbbell up.
- Pause briefly at the top position.
- Inhale and bring the dumbbell back to the starting position under control.
Tips
- Keep your elbows tucked in as you extend your elbows. This ensures targeted muscle focus.
- Your feet should stay firmly against the ground throughout each repetition. This provides a stable lifting base.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Concentration Curl
The dumbbell concentration curl performs the foundational curl motion using the thigh as upper arm support. The bent-over position suggests you’re concentrating on the curl, hence the name.
The primary movers are the biceps short heads. The biceps long heads, brachialis, brachioradialis, and wrist flexors act as secondary movers.
Using the dumbbell concentration curl gives you an elbow flexion exercise that isolates the biceps short heads. The flexed torso position reduces potential involvement from the shoulders and back muscles. The benefits include better bicep isolation and improved upper arm aesthetics.
How To Do
- Set up next to a flat bench. Grasp a suitable dumbbell from the weight rack and sit at the front of the bench. Your legs should be at 90-degree angles with your arms hanging in between them.
- Flex your upper body forward slightly and bring your working elbow against your thigh on the same side. Place your non-working arm on your other knee for support.
- Inhale and engage your core. Exhale and flex your elbow to bring the dumbbell towards your head. Keep your elbow against your thigh throughout the movement.
- Pause briefly at the top position.
- Inhale and bring the dumbbell back down under control.
- Switch arms after performing the desired repetitions.
Tips
- Use your non-working hand as support by resting it on your opposite knee.
- Your elbow should stay in contact with your thigh during each repetition. This ensures target muscle focus.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Seated Calf Raise
The dumbbell seated calf raise uses a bench, dumbbells, and weight plate for a makeshift calf raise exercise. This gives you an exercise that works on the main calf muscles — the gastrocnemius and soleus.
While standing calf raises seem to be more effective for hypertrophy, the seated variation offers less lower back loading. Program them as part of a well-rounded dumbbell leg workout.
How To Do
- Set up next to a flat bench. Place a weight plate at the side of the weight bench in front of it. Make sure that the balls of your feet contact the weight plate with your legs at 90 degrees when sitting.
- Grab a suitable pair of dumbbells from the weight rack. Sit on the side of the bench facing the weight plate. Bring the balls of your feet onto the back of the weight plate so your heels are hanging off.
- Rest the dumbbells on your knees using a neutral grip. Your chest should be up with your head facing forward.
- Inhale and engage your core. Exhale and come onto your toes.
- Pause briefly at the top position.
- Inhale and bring your feet back down under control.
Tips
- Maintain a firm grip on the dumbbells. This prevents potential injury from dropping them during a repetition.
- Position the plate so it contacts the balls of your feet. Your heels should be off the plate completely.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Seated Neutral Wrist Curl
The dumbbell seated neutral wrist curl performs the wrist curl motion using a neutral grip. This shifts the primary exercise focus onto the wrist flexors and forearm muscles.
Performing it alongside other forearm dumbbell exercises ensures well-rounded development. This can help to improve grip strength which is identified as a vital aspect of health. Alongside this, better wrist and forearm function can improve exercise performance and reduce injury risk.
How To Do
- Set up next to a flat bench. Grasp a suitable pair of dumbbells and sit at the front of the bench with the dumbbells on your knees. Bring your legs and feet out at 45-degree angles.
- Bring your arms in and rest your elbows on your thighs. The dumbbells should be in front of you with your elbows at right angles. Hold the dumbbells using a neutral grip with your palms facing each other.
- Lean slightly forward while looking towards the ground.
- Inhale and engage your core. Exhale and bring the dumbbells up using your wrists and forearms. Maintain the same arm and grip position.
- Pause briefly at the top position.
- Inhale and bring the dumbbells back to the starting position under control.
Tips
- Keep your feet slightly pointed out. This ensures you can assume the correct arm and wrist positions.
- Use a neutral grip with your palms facing each other. Avoid rotating your wrists at any point during the exercise.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Best Seated Dumbbell Workout Routine
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Exercise | Sets x Reps | Intensity | Rest |
|---|---|---|---|
| Dumbbell Seated Shoulder Press | 3–4 x 8–12 reps | 60%–80% 1RM | 60–90 seconds |
| Seated Dumbbell Rear Delt Fly | 3–4 x 8–12 reps | 60%–80% 1RM | 60–90 seconds |
| Dumbbell Overhead Tricep Extension | 3–4 x 8–12 reps | 60%–80% 1RM | 60–90 seconds |
| Dumbbell Concentration Curl | 3–4 x 8–12 reps | 60%–80% 1RM | 60–90 seconds |
| Dumbbell Seated Calf Raise | 3–4 x 12–20 reps | 40%–60% 1RM | 60–90 seconds |
Benefits Of Seated Dumbbell Exercises
These are the three main benefits of seated dumbbell exercises when compared to other training methods. Bear these in mind when deciding how to program your training.
Less Lower Back Loading
Lower back pain is a big issue in today’s society. Poor posture, desk-based jobs, and an inactive lifestyle are three of the main causes. In 2020, lower back pain affected 619 million people worldwide. This number is expected to rise to 843 million by 2050.
Resistance training greatly decreases this by improving posture, core strength, and general health. However, the loading forces provided by some exercises can cause or increase pain, especially when the incorrect form is used.
Seated dumbbell exercises often provide lower back support. This gives you exercises with less lower back loading to make training suitable for all populations. It also provides a break from some of the more back-heavy exercises.
Seated exercises can be performed alongside normal training to reduce lower back stress or used for populations who suffer from lower back pain.
Better Target Muscle Focus
The main resistance training mechanisms are mechanical stress and metabolic accumulation. This happens during exercise when the body responds to low energy levels. Metabolites such as lactate, phosphate inorganic, and hydrogen build up in the muscle cells. These are caused by activating the primary movers using different exercise patterns.
Seated dumbbell exercises help to focus more on the primary movers by using the correct technique. The added support may reduce the chance of other, less important muscles contributing. For example, performing a seated press can reduce potential chest and back involvement, isolating the shoulders.
This better target muscle focus may help with strength and muscle growth when done correctly.
Many Exercise Options
Exercise variety is an important determinant for well-rounded development and has been shown as a key factor in exercise motivation.
Seated dumbbell exercises offer a range of different options compared to standing. You can perform pressing, pulling, and pushing movements. Arm exercises can also be added in as needed.
The adjustable nature of weight benches offers several exercise angles, giving you many options to choose from. This allows you to work the smaller muscle groups from different angles, ensuring well-rounded development.
Expert Training Tips To Maximize Gains
- Training Intensity — Focus on training intensity when muscular strength is your main goal. Use the principle of progressive overload to allow your body’s adaptive responses to take place. This requires you to increase the intensity when needed.
- Training volume — This is a key determinant of muscular hypertrophy (muscle growth). This refers to the volume of work done. Aim for a minimum of 10 weekly working sets per muscle group to gain muscle.
- Allow Rest and recovery — This should also be a main training consideration. It helps to maintain performance and allows the body’s adaptive responses to take place. Use a minimum of 48–72 hours between the same muscle group sessions.
- Focus On Technique Cues — The form guides are designed to ensure target muscle focus. Following them provides a bigger exercise stimulus for the primary movers. Use them to learn the correct form for each exercise.
- Practice Good Nutrition — This is a vital but often overlooked aspect of resistance training. Ensure an adequate protein intake of 0.64–0.90 grams per pound of body weight per day. This can be split up as needed.
Conclusion
Seated dumbbell exercises offer several versatile exercise options that should form part of a well-organized program. Their main benefits include less lower back loading, target muscle focus, and many exercise options. Alongside this, using dumbbells helps to identify muscular imbalances by working each arm separately.
The seven exercises above are our top choices for high-quality dumbbell exercises. We chose them based on their exercise benefits and versatile uses. Follow the technique cues and expert tips to get the most out of them.
Frequently Asked Questions
A dumbbell workout can be performed while sitting if desired. Different exercise options can be used to work most of the primary muscle groups. The main challenge will be to perform back exercises in a seated position.
Seated dumbbell exercises offer less lower back loading, better target muscle focus, and different exercise options. Alongside this, they help to identify potential muscular imbalances that can then be worked on.
Both movements are excellent ways to work the shoulders. The seated position would be the better option if you want to ensure your chest doesn’t perform any of the presses. However, you’ll be able to lift less than if done standing.
The main disadvantage of a seated dumbbell press is that you can’t lift as much weight compared to the standing movement. This means that the standing option may be better for strength and power athletes.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Chris Marshall, MSc, PT Personal Trainer
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