Dumbbell Seated One Arm Shoulder Press
Master the dumbbell seated one-arm shoulder press to build powerful, sculpted deltoids.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Seated One Arm Shoulder Press
Dumbbell Alternate Shoulder Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Seated Shoulder Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Seated Alternate Shoulder
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell One Arm Shoulder Press
Shoulders · Deltoid Anterior · Dumbbell
Description
An exercise that targets the shoulder muscles by pressing a dumbbell upwards while seated.
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How to do Dumbbell Seated One Arm Shoulder Press
- 01Setup
Sit on a flat bench with a back support, holding one dumbbell in one hand with an overhand grip.
- 02Setup
Position the dumbbell at shoulder height, palm facing forward, with your elbow bent at approximately 90 degrees and your wrist stacked over your elbow.
- 03
Exhale as you press the dumbbell directly overhead until your arm is fully extended but not locked out, keeping your bicep near your ear.
- 04
Control the movement as you inhale and slowly lower the dumbbell back to the starting shoulder-height position, resisting gravity throughout the descent.
- 05
Maintain a stable torso throughout the movement, actively bracing your core and avoiding any leaning or twisting to assist the press.
Tips
- Focus on the controlled negative: Emphasize the eccentric (lowering) phase of the movement to maximize muscle engagement and promote growth in your deltoids.
- Brace your core: Actively engage your abdominal muscles to maintain spinal stability and prevent excessive arching in your lower back during the press.
- Keep your head neutral: Avoid craning your neck forward or backward; keep your gaze straight ahead to maintain proper cervical spine alignment throughout the exercise.
- Drive through the shoulder: Initiate the press by contracting your deltoid, imagining pushing the dumbbell straight up from your shoulder, rather than just using your triceps.
Common mistakes
- Arching the lower back excessively: Prevent this by actively engaging your core tightly and pressing your lower back into the bench pad throughout the movement, maintaining a neutral spine.
- Using momentum to lift the weight: Reduce the weight and focus on a slow, controlled press, initiating the movement purely with your shoulder and triceps without swinging or jerking.
- Letting the elbow flare out too wide: Keep your elbow slightly tucked forward, in line with your shoulder, to reduce stress on the shoulder joint and better target the anterior deltoid.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Seated One Arm Shoulder Press work?
Dumbbell Seated One Arm Shoulder Press primarily targets Deltoid Anterior. Secondary muscles include Biceps Brachii, Brachialis, Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii.
Is Dumbbell Seated One Arm Shoulder Press good for beginners?
Dumbbell Seated One Arm Shoulder Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Seated One Arm Shoulder Press?
You need Dumbbell to perform Dumbbell Seated One Arm Shoulder Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Seated One Arm Shoulder Press?
Focus on the controlled negative: Emphasize the eccentric (lowering) phase of the movement to maximize muscle engagement and promote growth in your deltoids. Brace your core: Actively engage your abdominal muscles to maintain spinal stability and prevent excessive arching in your lower back during the press. Keep your head neutral: Avoid craning your neck forward or backward; keep your gaze straight ahead to maintain proper cervical spine alignment throughout the exercise. Drive through the shoulder: Initiate the press by contracting your deltoid, imagining pushing the dumbbell straight up from your shoulder, rather than just using your triceps.
What are common mistakes when doing Dumbbell Seated One Arm Shoulder Press?
Arching the lower back excessively: Prevent this by actively engaging your core tightly and pressing your lower back into the bench pad throughout the movement, maintaining a neutral spine. Using momentum to lift the weight: Reduce the weight and focus on a slow, controlled press, initiating the movement purely with your shoulder and triceps without swinging or jerking. Letting the elbow flare out too wide: Keep your elbow slightly tucked forward, in line with your shoulder, to reduce stress on the shoulder joint and better target the anterior deltoid.
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Free · iPhone only · Available on the App Store