▸ Shoulders
Seated Dumbbell Press
ShouldersDumbbell
beginner · compound · strength
Also works: Triceps
A shoulders movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
02
Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
03
Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
04
As you exhale, push the dumbbells up until they touch at the top.
05
After a second pause, slowly come down back to the starting position as you inhale.
06
Repeat for the recommended amount of repetitions.