Seated Dumbbell Exercises (2)

What Are The Best Seated Dumbbell Exercises?

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    When using free weights like dumbbells, the smaller stabilising muscle groups are recruited and used for control. However, resistance machines are best for targeting specific muscle groups within narrow ranges of motion. Even though some muscle groups will become much stronger due to this rigors exercise, other, smaller muscles will be ignored.

    Dumbbell workouts are preferable to using machines since they conform to your body for more accurate movement. You can modify some aspects of a resistance machine, such the height of the seat, but the machine's design still has a significant impact on the type of motion you'll be able to perform.

    Dumbbell exercises are prefered by athletes over machine workouts because they better mimic the movements used in their respective sports. They realise that free weight workouts are the key to a well-rounded physique and frame, and so make up the bulk of their training regimen.

    Check out this post for more seated dumbbell exercises

    How To Properly Use A Dumbbell When Sitting Down?

    Some muscle groups can be worked more effectively with dumbbell movements than with more complex barbell and Smith machine routines. Let's get started with three of the most popular exercises using dumbbells.

    Biceps Curls

    Concentration curls are the way to go if you only have one dumbbell and a stable seat and want to target your lower biceps (also known as the brachialis), upper biceps, and traps.

    Hold the dumbbell between your feet with your palm facing out, and sit on a seat or chair so that your knees form an angle of about 45 degrees with the ground. Your arm should be at full extension, and your bicep should be resting against the inside of your thigh.

    Lift the dumbbell in front of your shoulder by bending your elbow, then return your arm to its original position. Considering you only have one weight to lift, it is imperative that you execute the same number of sets and repetitions with both arms.

    Preacher Curls

    Dumbbell preacher curls are an excellent biceps-focused upper-body exercise that can be performed with just one dumbbell and a preacher bench (common gym equipment).

    Place the back of your bicep against the curling pad on a preacher bench while holding a dumbbell in your hand. Your armpit should be directly over the top ridge of the pad, so you may need to adjust your seat slightly. Stand in the starting position of the exercise with one arm outstretched and palm facing out, leaning your body into the pad and laying your other arm atop it, and bracing your core to assist stabilise your spine.

    Exhale as you lift the weight slowly and deliberately to your shoulder. Keep your back straight and your wrists in line with your forearm at all times, with the forearm upright and palm facing you at the height of the action. As you come back to the initial position, take a deep breath in. For a well-rounded workout, do the same number of sets and reps with each arm when working out with a single dumbbell.

    Rear Lateral Raises

    If you want a stronger back and shoulders, do this:

    • Do lateral lifts from the back.
    • Position yourself so that your knees are bent and your feet are a few centimetres from the floor, as if you were sitting on the edge of a chair.
    • Use an overhand hold, palms facing down, on a set of dumbbells.
    • Forward bending to the point when the upper body contacts the thighs and the dumbbells meet behind the ankles.
    • Maintain a slight bend in your elbows and turn your palms towards each other.
    • To do this, extend your arms out to the sides until your elbows are flush with your shoulders.
    • After a second, carefully bring the weight back to its starting position.
    • It's recommended that you do three sets of 12.

    Seated Shoulder Press

    The dumbbell shoulder press is one of the simplest sitting dumbbell exercises you can do, and it's great for building strong shoulders, chest, triceps, and traps.

    Sit down with your feet flat on the floor or on the footpad of a bench and your back straight (best if the seat or bench provides back support). Start with the dumbbells at your shoulders and your arms in a straight line from your elbows to your wrists, palms facing out.

    Hold your breath and contract your abs as you press the dumbbells overhead until your arms are fully extended and the weights facing outward meet. Once you've completed one rep, slowly and deliberately return them to the starting position. Always maintain your back straight rather than arched, and don't let your wrists bend at all as you work out.

    Triceps Extension

    Hold a dumbbell in each hand and sit up straight. Raise it up so that it is perpendicular to your spine and above your head. You should keep your upper arms still and brace your abs as you lower the weight behind your head until your forearms meet your biceps.

    Wrist Curls

    Forearm exercises that target the wrist flexors include:

    • Exercise your wrists by bending them back and forth.
    • You should take a seat with your knees bent and your feet flat on the floor.
    • Squat down and grasp a dumbbell beneath your left hand.
    • Extend your left wrist past your knee by bending your left elbow and resting your left forearm on your left thigh.
    • Let the dumbbell roll down to your fingers as you bring the back of your left hand towards your knee.
    • Gradually raise your left hand so that your knuckles are pointing upward, and grip the dumbbell firmly.

    After one set, return the weight to your fingers and repeat with the other hand. Do 12 repetitions in three sets.

    Advantages Of Dumbbell Training

    Dumbbells are an excellent tool for achieving significant gains in strength and size. For the sake of full strength and hypertrophy, we will even state that.

    Therefore, you should devote some of your workout time to dumbbell exercises. Here are the reasons why you should choose dumbbells over the industry standard barbell:

    Enhanced Muscle Activation and Stabilization

    Research has looked at how the electromyographic (EMG) activity of the triceps, chest, biceps changes between the smith machine bench press, the dumbbell bench press and the barbell bench press. Dumbbell and barbell chest and triceps workouts produced similar results. On the other hand, when using dumbbells, biceps activity was significantly higher. Why?

    As a result of the need for greater arm stability when bench pressing with dumbbells, it is unusual to find a top-tier bench presser with spaghetti arms. Dumbbell exercises need more stabilisation, which recruits more muscular fibres. With dumbbells, you may get the benefits of strength training without resorting to a new version of the now-illegal circus act.

    Recognizes and Dissolves Power Disparities

    When using dumbbells, you can only use one arm at a time. If one side is vastly more powerful than the other, there is no way to escape the consequences. Dumbbells are a potent tool in the fight against imbalances because they prevent overcompensation.

    Strengthened Security (Especially When Training Alone)

    If you don't do big squats or bench presses on a regular basis, your posterior is the barbell and grass is the lawnmower. That is not the case, however, while using dumbbells for strength training. Get over it and move on.

    More Ways To Step Up Your Exercise Game

    When working out alone with dumbbells, rest-pause drop sets, Mechanics-advantaged, squat-dropping sets, and standard drop sets are all feasible.

    Only when working with dumbbells may one employ the run and rack methods. If you're exercising with a barbell on your own, you're probably not going to use any high-intensity tactics that actually work.

    Enhancement of Mobility

    In order to build muscle or enhance strength, increasing a muscle's range of motion is a tried and true method of loading. Dumbbell variations allow you to go beyond what you could ever do with a row or press. Common mass-training exercises can benefit from the additional burden that dumbbells provide by allowing you to perform a greater range of motion.

    Higher Degrees of Mobility

    When performing a barbell bench press, the shoulders and arms remain stationary throughout the exercise. Dumbbell presses, on the other hand, allow you to slightly alter your movement pattern and open up your shoulder joint. The range of motion for barbell presses is fixed, so if the motion causes pain in your body, you're in a world of hurt.

    Dumbbell pressing helps you to internally or externally rotate your shoulders and lift the weights lower to the ground or further above your head, isolating and strengthening certain muscles without strain.

    Greater Public Understanding of Injury Prevention

    The dumbbell rack is the epicentre of gym accidents. Usually this happens when one is not paying close enough attention. Weightlifting mishaps are unheard of while using dumbbells. Some people do. A more natural range of motion with more degrees of freedom will reduce injuries over time. Furthermore, the likelihood of injury is drastically reduced if imbalances are identified and corrected.

    What Type Of Dumbbell Is Best?

    You can find dumbbells in a wide range of shapes, sizes, weights, and even materials. Dumbbells come in a few different forms, including single units, sets, and sets with weight increments. If you're on the market for some new dumbbells, you might want to think about the following:

    • price
    • storability
    • unique targets and capacities for physical fitness

    Dumbbells come in a variety of shapes and sizes, so finding the right one for you depends on your preferences and demands. You can choose from studio, fixed, or adjustable dumbbells.


    Dumbbells that can be adjusted in weight give users more flexibility when working out. Bar and plate dumbbells and contemporary adjustable dumbbells are the two most common varieties.

    • The bar and plates set consists of two distinct pieces: a bar and weight plates.

    Instead of manually adding or removing weight plates, the current adjustable kind simply requires clicking and latching on more weight. If you're limited on room but still want to workout with a variety of weights, these models might be for you.

    Seated Dumbbell Exercises (2)


    Dumbbells that are permanently attached to a wall or other solid surface offer a reliable weight. Those interested can purchase them singly, in pairs, or as part of a set. There is a wide variety of materials and forms available for fixed weights. Unlike their adjustable counterparts, fixed-weight sets tend to take up a lot of room in the closet. As a result, those with limited quarters may wish to look elsewhere.


    Studio weights are often lighter weights coated with neoprene or rubber with a texture. This coating provides further safety by making the weights less slippery and protecting them from damage. Even though these weights can be used for strength training, their smaller weight range and superior grip make them particularly well suited for cardiovascular exercises. They are generally cheaper, which is great for folks just starting out with dumbbells.

    Safety Tips

    Keep yourself safe while working out by following these guidelines:

    • Use correct form and don't lift more than you can handle to avoid injury.
    • Consult a licenced personal trainer until you are confident in your ability to perform arm-strengthening exercises on your own.
    • You may want a spotter for exercises like the military press, chest press, and overhead extension that involve lifting a dumbbell overhead.
    • Get warmed up before lifting heavy. The best way to get your blood pumping and your muscles warmed up is to go for a quick walk or to perform some arm exercises like arm circles, arm swings, or pushups.
    • Give your arm muscles a day or two of rest in between strength training sessions.


    Athletes favour dumbbell workouts over machine routines because the former more closely resemble the actual motions required for their games. Dumbbell exercises can be more efficient for building certain muscle groups than barbell or Smith machine routines. If you are interested in learning more about seated dumbbell exercises, see this page. Shoulder and back strength can be improved by performing lateral lifts from the back. One of the simplest workouts is the dumbbell shoulder press.

    Great for developing your upper body, especially your shoulders, chest, triceps, and traps. Make sure to complete three sets of 12 reps for each arm. Strength and size can be rapidly and effectively increased by using dumbbells. There are a number of advantages to using dumbbells instead of the usual barbell. Triceps, chest, and biceps strength can all be improved by regularly performing dumbbell bench presses.

    Dumbells are a one-arm exercise tool. You can do more with dumbbell variants than with a standard row or press. Long-term injury rates can be lowered by increasing mobility and degrees of freedom. You can buy dumbbells individually, in sets, or in sets with varying weights. Studio, fixed, and adjustable dumbbells are all at your disposal.

    You can tell a bar and plates set apart from others because it has two separate components: the bar and the weight plates. Studio weights are often smaller, lighter weights covered in textured neoprene or rubber. Because of their manageable weight range and sturdy grip, they are excellent for cardiovascular workouts. Dumbbells are perfect for beginners because they are inexpensive.

    Content Summary

    1. Free weights, like as dumbbells, need the utilisation of smaller stabilising muscle groups for control.
    2. Dumbbell exercises are superior to machine-based routines because the former adapt to your body for more precise movement.
    3. The majority of their training consists of free weight exercises because they know this is the best way to develop a balanced body.
    4. Some muscle areas respond better to dumbbell exercises than to the more sophisticated regimens possible with barbells and Smith machines.
    5. Let's kick things off with three of the most common dumbbell workouts.
    6. If you just have access to a single dumbbell and a stationary seat, but still want to strengthen your lower biceps (also called the brachialis), upper biceps, and traps, a concentration curl is the way to go.
    7. One dumbbell and a preacher bench allow you to perform a great upper-body exercise that targets the biceps (common gym equipment).
    8. Holding a dumbbell in each hand, rest the back of your bicep against the curling pad of a preacher bench.
    9. Then, in a steady, deliberate motion, bring the weight up to your shoulder as you exhale.
    10. When exercising with a single dumbbell, it is recommended to perform an equal number of sets and reps with each arm.
    11. Inverse Lateral Raise
    12. Perform these moves regularly to strengthen your back and shoulders.
    13. Perform a back lateral raise.
    14. You should aim to complete three sets of 12 reps.
    15. The Seated Shoulder Press
    16. The dumbbell shoulder press is a basic yet effective workout for strengthening your shoulders, chest, triceps, and traps that can be performed while seated.
    17. Put your feet flat on the floor or a bench's footpad, and sit up straight (best if the seat or bench provides back support).
    18. Bending your wrists back and forth will strengthen and stretch them.
    19. Strength and size can be rapidly and effectively increased by using dumbbells.
    20. As a result, you need to make dumbbell workouts a priority in your training.
    21. Increased Muscle Activation and Stabilization
    22. Comparisons of triceps, chest, and biceps electromyographic (EMG) activity during smith machine, dumbbell, and barbell bench presses have been studied.
    23. Results from chest and triceps training with dumbbells and barbells were comparable.
    24. When using dumbbells, however, biceps activity was noticeably higher.
    25. Dumbells are a one-arm exercise tool.
    26. With dumbbells, however, such is not the case for building muscle.
    27. Put it behind you and proceed.
    28. Only when using dumbbells are the run and rack techniques acceptable.
    29. When working out alone, you are less likely to employ effective high-intensity strategies, such as performing more reps at a time or using a heavier barbell.
    30. Progress in Mobility
    31. Increasing a muscle's range of motion is a time-tested loading strategy for gaining muscle or improving strength.
    32. Dumbbells provide you a broader range of motion in common mass-training exercises, which can help you to more effectively challenge your muscles.
    33. If performing barbell presses causes you pain, you're in a world of hurt because the range of motion is fixed.
    34. Improved Community Awareness of Injury Prevention
    35. Most gym mishaps occur near the dumbbell rack.
    36. Dumbbells eliminate the risk of injury associated with weightlifting.
    37. Dumbbells come in a variety of forms, including different sizes, weights, and even materials.
    38. Studio, fixed, and adjustable dumbbells are all at your disposal.
    39. Common forms of dumbbells include bar and plate dumbbells and modern adjustable dumbbells.
    40. You can tell a bar and plates set apart from others because it has two separate components: the bar and the weight plates.
    41. These versions are a good option if you're short on space but yet want to train with a wide range of weights.
    42. Anchored dumbbells provide a consistent resistance and can be placed almost anywhere.
    43. For constant masses, a wide variety of materials and shapes are at your disposal.
    44. Fixed-weight sets, in contrast to their more space-efficient adjustable cousins, can quickly fill an entire wardrobe.
    45. Lighter weights with a textured neoprene or rubber coating are commonly used as studio weights.
    46. This coating increases security by making the weights less slippery and protecting them from harm.
    47. These weights can be used for strength training, but their narrower weight range and better grip make them ideal for cardio workouts.
    48. Before you feel comfortable doing arm-strengthening exercises on your own, it's best to consult a certified personal trainer.
    49. It's important to warm up before attempting any heavy lifting.
    50. Rest your arm muscles for at least a day or two in between sets of heavy lifting.

    FAQs About Dumbbell Exercises

    Yes, so long as you increase the weight over time.

    You can bulk up with dumbbells, but you're going to hit a wall if you don't keep adding weight. So every few weeks, increase the amount of weight you're lifting by 5–10 lb (2.3–4.5 kg) or so to keep those gains going. 

    The goal here is to increase the weight so that you're exhausting your muscles after 6-10 reps for each exercise, and that won't happen if you don't keep adding weight.

    If you lift the same 20 lb (9.1 kg) dumbbells for a year, you're certainly going to be stronger, but you won't get huge muscles. You need to use heavier weights as you get stronger to keep bulking up.

    Dumbbells can be useful for home workouts. This is because they are relatively small, inexpensive, and suitable for a wide variety of exercises that people can perform in their own homes.

    Instead, this training plan consists of high-intensity exercise involving all major muscle groups, which will help shed the excess fat from all over your body. All you need is a pair of dumbbells, which are eminently affordable if you'd prefer to follow the workouts at home.

    Dumbbells are a great way to burn calories and build muscle, putting you in a great position to lose weight. With the muscle-building properties that they offer in a workout, you'll be able to burn calories not just during the session but long after as well.

    “The seated dumbbell shoulder press is a vertical pressing exercise performed with dumbbells, and it's a great unilateral compound—or multi-joint—exercise for upper body strength and muscular development,” says John Shackleton, CSCS, performance coach for the men's basketball program at Villanova University.

    Lifting anything up overhead is a great way to develop core strength, however when doing from a standing position one can really maximize core stability. When sitting, the lifter is not required to fully support themselves (the seat will offer support), often allowing for increased loading and/or volume.

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