Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Shoulders

Seated Dumbbell Press

DumbbellCompoundEasy to learn
Front
Back
Primary Secondary

Works

Delts

Also triceps

You need

Dumbbells, Bench

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Bench nearly upright
  2. 2Lower to ear level or slightly below
  3. 3Press up, not together

Most common mistake

Stopping high above the ears to lift heavier.

Watch a demo

Compare with

vs Arnold Pressvs Overhead Pressvs Machine Shoulder Press
D
For climbing
#23 of 24
See the full list →
Research
34
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 34
TransferWeak
Injury protectionGood
PracticalityStrong

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SHangboard HangOther
  • SPull-UpBodyweight
  • AWeighted Pull-UpBodyweight
  • BHammer CurlDumbbell

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