Dumbbell Seated One Arm Shoulder Press

Description

How to Do Dumbbell Seated One Arm Shoulder Press

1. 1
   Setup

   Sit on a flat bench with a back support, holding one dumbbell in one hand with an overhand grip.

2. 2
   Setup

   Position the dumbbell at shoulder height, palm facing forward, with your elbow bent at approximately 90 degrees and your wrist stacked over your elbow.

3. 3

   Exhale as you press the dumbbell directly overhead until your arm is fully extended but not locked out, keeping your bicep near your ear.

4. 4

   Control the movement as you inhale and slowly lower the dumbbell back to the starting shoulder-height position, resisting gravity throughout the descent.

5. 5

   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.