Description
An exercise that targets the shoulder muscles by pressing a dumbbell upwards while seated.
How to Do Dumbbell Seated One Arm Shoulder Press
- 1Setup
Sit on a flat bench with a back support, holding one dumbbell in one hand with an overhand grip.
- 2Setup
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
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
Control the movement as you inhale and slowly lower the dumbbell back to the starting shoulder-height position, resisting gravity throughout the descent.
- 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.
Variations
Dumbbell Alternate Shoulder Press
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Dumbbell Seated Shoulder Press
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Dumbbell One Arm Shoulder Press
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