Shoulders · Dumbbell
Dumbbell Seated Close Grip Press
How to do the dumbbell seated close grip press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Sit on a bench with back support holding two dumbbells at shoulder height, palms facing each other and elbows tucked close. Press the dumbbells straight overhead until your arms lock out, then lower under control.
- 1Keep your elbows tucked close and feel your front delts and triceps drive
- 2the press
- 3Press the dumbbells up and slightly together, squeezing your triceps at lockout
- 4Brace your core against the backrest so you press from a stable base
Common mistakes
- Don't let your elbows flare wide; keep the neutral close grip
- Avoid arching your lower back off the pad to heave the weight up
- Don't let the dumbbells drift forward or clank together at the top
Muscles worked
The dumbbell seated close grip press mainly works the front delts and triceps, with the upper chest, upper traps, and side delts assisting.
- Front DeltsPrimary
- TricepsPrimary
- Upper ChestSupport
- Upper TrapsSupport
- Side DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the dumbbell seated close grip press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.