10 Best Seated Dumbbell Press Alternatives for Shoulder Strength

The Seated Dumbbell Press is done seated with dumbbells. Ranked closest by our scoring: the Kettlebell Seated Two Arm Military Press, the Arnold Dumbbell Press and the Dumbbell Seated Shoulder Press (Parallel Grip).

Seated Dumbbell Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Seated Dumbbell Press

The steps for the Seated Dumbbell Press itself, so you can judge how close each substitute below really is.

Delts, with triceps · Dumbbell · Intermediate · Compound

  1. 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.
  2. Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
  3. Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
  4. As you exhale, push the dumbbells up until they touch at the top.
  5. After a second pause, slowly come down back to the starting position as you inhale.
  6. Repeat for the recommended amount of repetitions.

The 10 Best Seated Dumbbell Press Alternatives

10 substitutes, ranked by how closely each one matches the Seated Dumbbell Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Kettlebell Seated Two Arm Military PressPlay demonstration

    1. Kettlebell Seated Two Arm Military Press

    99% match

    Delts · Intermediate · Compound

    A good swap when you have a kettlebell to work with, and it still works the delts.

    • Kettlebell
    How to perform it
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold a kettlebell in each hand at shoulder level with your palms facing forward.
    3. Press the kettlebells overhead by extending your arms fully.
    4. Pause for a moment at the top, then slowly lower the kettlebells back to shoulder level.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Seated Dumbbell Press
    • Equipment: free weights, the same as the Seated Dumbbell Press
    • Body position: seated, the same as the Seated Dumbbell Press
  2. Arnold Dumbbell Press

    2. Arnold Dumbbell Press

    99% match

    Delts · Intermediate · Compound

    It uses the same equipment and still works the delts.

    • Dumbbell
    How to perform it
    1. Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
    2. Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
    3. Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
    4. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Seated Dumbbell Press
    • Equipment: free weights, the same as the Seated Dumbbell Press
    • Body position: seated, the same as the Seated Dumbbell Press
  4. Kettlebell Seated PressPlay demonstration

    4. Kettlebell Seated Press

    92% match

    Delts · Intermediate · Compound

    Pick this when you want to work the delts one side at a time.

    • Kettlebell
    How to perform it
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold a kettlebell in each hand at shoulder height, palms facing forward.
    3. Press the kettlebells overhead, fully extending your arms.
    4. Lower the kettlebells back to shoulder height.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Seated Dumbbell Press
    • Equipment: free weights, the same as the Seated Dumbbell Press
    • Body position: seated, the same as the Seated Dumbbell Press
  5. Dumbbell Bench Seated PressPlay demonstration

    5. Dumbbell Bench Seated Press

    90% match

    Delts · Intermediate · Compound

    Pick this when you want an easier version that still works the delts.

    • Dumbbell
    How to perform it
    1. Sit on a bench with a dumbbell in each hand, resting on your thighs.
    2. Lean back and position the dumbbells to the sides of your chest, palms facing forward.
    3. Press the dumbbells upward until your arms are fully extended.
    4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Seated Dumbbell Press
    • Equipment: free weights, the same as the Seated Dumbbell Press
    • Body position: seated, the same as the Seated Dumbbell Press
  6. Dumbbell Seated Shoulder PressPlay demonstration

    6. Dumbbell Seated Shoulder Press

    90% match

    Delts · Intermediate · Compound

    The same equipment, taken with an overhand grip.

    • Dumbbell
    How to perform it
    1. Sit on a bench with a dumbbell in each hand, resting on your thighs.
    2. Raise the dumbbells to shoulder height, palms facing forward.
    3. Press the dumbbells upward until your arms are fully extended overhead.
    4. Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Seated Dumbbell Press
    • Equipment: free weights, the same as the Seated Dumbbell Press
    • Body position: seated, the same as the Seated Dumbbell Press
  7. Barbell Seated Overhead PressPlay demonstration

    7. Barbell Seated Overhead Press

    90% match

    Delts · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the delts.

    • Barbell
    How to perform it
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward.
    4. Press the barbell overhead by extending your arms fully.
    5. Pause for a moment at the top, then slowly lower the barbell back to shoulder level.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as the Seated Dumbbell Press
    • Equipment: free weights, the same as the Seated Dumbbell Press
    • Body position: seated, the same as the Seated Dumbbell Press

Why You Might Need a Seated Dumbbell Press Alternative

You might swap the Seated Dumbbell Press for shoulder pain, lack of equipment, or to address imbalances. For example, a landmine press reduces glenohumeral shear and can relieve rotator cuff irritation when you use a neutral grip. Single-arm variations expose unilateral weaknesses and force anti-rotation from the core and serratus anterior; cue a braced core and full scapular upward rotation on the lockout. You may also choose an alternative to shift emphasis between anterior and medial deltoid heads or to add functional standing stability under load.

How to Choose the Right Seated Dumbbell Press Substitute

Select a substitute by matching equipment, joint tolerance, and training goal. If you lack a bench, choose standing presses and cue a vertical torso and tight core to keep the load on the delts. For shoulder pain, opt for a landmine or neutral-grip dumbbell press held at 30–45 degrees to reduce GH joint shear. Want hypertrophy? Use controlled eccentrics (2–3 seconds) and full range of motion to target muscle fibers. Need stability work? Pick unilateral presses to increase anti-rotation demand and recruit core and serratus anterior.

Seated Dumbbell Press FAQ

What muscles does Seated Dumbbell Press work?

The Seated Dumbbell Press primarily targets the anterior and medial deltoids, with secondary involvement from the triceps and upper trapezius. When you press, drive elbows up and slightly out to emphasize the lateral head while the serratus anterior and scapular stabilizers control upward rotation.

Can I build muscle without doing Seated Dumbbell Press?

Yes, you can build shoulder mass with other effective presses and targeted accessory work. Use standing or incline presses, add lateral raises for the medial deltoid, and employ progressive overload with controlled eccentrics (2–4 seconds) to stimulate hypertrophy while maintaining proper scapular mechanics.

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