Seated Dumbbell Front Press
The Seated Dumbbell Front Press is an overhead pressing exercise that targets the anterior deltoids and triceps from a stable, seated position. By directing the press slightly in front of the body, it emphasizes the front of the shoulder while maximizing joint safety.
Since the anterior deltoid takes significant load during chest pressing, Iridium scans your 7-day history to ensure this specific vertical push fits within your Maximum Recoverable Volume. Because dumbbell weight increments are often large, the system uses your RPE trends to prioritize adding reps before suggesting a jump in load.
Form Cues
- Keep your back firmly pressed against the bench pad
- Press the weights vertically but slightly in front of your forehead
- Lower the dumbbells slowly until your upper arms are parallel to the floor
- Exhale forcefully as you drive the weights overhead
- Keep your wrists stacked directly over your elbows
- Don't arch your lower back to help push the weight
- Don't let your elbows flare out excessively to the sides
- Don't lock your elbows aggressively at the top
- Don't bounce the weights out of the bottom position
Common Mistakes
- Excessive lumbar arching
- Flaring elbows too wide
- Shortened range of motion
- Using momentum to start the press
- Wrists collapsing under weight
Muscles Worked
This exercise primarily isolates the anterior deltoid (front shoulder) by positioning the load slightly in front of the body's midline. The triceps brachii act as strong synergists to extend the elbow, while the lateral deltoids assist in stabilizing the shoulder joint throughout the pressing motion.
Primary
Secondary
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