TIERS
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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
B
For shoulders
#12 of 27
See the full list →
Research
69
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 69
Target tension · 35%4/5
Loaded stretch · 25%3/5
Progression · 20%4/5
Low cost · 20%4/5
How scores work

Machine taken? Swap to

  • SCable Lateral RaiseCable
  • SMachine Lateral RaiseMachine
  • SReverse Pec DeckMachine
  • ALean-Away Lateral RaiseDumbbell

Takes

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