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TIERS

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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Explore/Shoulders

Seated Dumbbell Press

DumbbellCompoundEasy to learn
Front
Back
Primary Secondary

Works

Delts

Also triceps

You need

Dumbbells, Bench

Dumbbells setup →Adjustable bench setup →
How to do itPicture · 3 steps
  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
D
For climbing
#23 of 24
See the full list →
Research
34
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 34
Transfer · 45%1/5
Injury protection · 30%3/5
Practicality · 25%4/5
How scores work

Machine taken? Swap to

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

Takes

None yet
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