Smart Workout Diary

Dumbbell Seated Dublin Press

The Dumbbell Seated Dublin Press is a seated dumbbell overhead pressing exercise. It primarily develops the shoulders, especially the deltoids, while the triceps assist with elbow extension. It supports upper-body pressing strength and shoulder muscle development.

Demonstration

Dumbbell Seated Dublin Press — demonstration 1
Dumbbell Seated Dublin Press — demonstration 2

Instructions

  1. Set up a bench with an upright backrest and sit with both feet firmly on the floor.
  2. Hold a dumbbell in each hand at shoulder height, keeping the wrists neutral and the elbows slightly in front of or below the hands.
  3. Brace your abdomen, keep your back against the pad, and maintain a tall chest without excessively arching the lower back.
  4. Press both dumbbells upward in a controlled path until your arms are nearly straight overhead; do not forcefully lock or shrug the shoulders.
  5. Lower the dumbbells slowly to shoulder height while maintaining control and keeping the torso still.
  6. Use a manageable load that lets you keep the same position on every repetition; stop if the movement causes sharp pain.
Muscle Group
Delts
Other Muscle Groups
Triceps
Type
Strength
Mechanics
Compound
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Keep the wrists stacked over the forearms rather than letting them bend backward under the dumbbells.
  2. Avoid using momentum; do not bounce from the bottom position or lean far back to finish the press.
  3. Exhale as you press and inhale as you lower the dumbbells under control.
  4. Match both sides by moving the dumbbells together at a similar height and tempo.
Exercise library