Dumbbell Seated One Arm Shoulder Press

Dumbbell Seated One Arm Shoulder Press

The Dumbbell Seated One Arm Shoulder Press is a fantastic exercise that primarily targets the shoulders, specifically the deltoids. It is an effective way to build strength and improve muscle definition in the upper body. This exercise can be performed with a dumbbell and a bench or sturdy chair, making it a convenient option for both home and gym workouts. Seated exercises offer added stability and support to the spine and core, reducing the risk of injury. By performing this press exercise with one arm at a time, you can focus on each shoulder independently, preventing strength imbalances and improving overall shoulder stability. Additionally, it engages the core muscles to maintain proper posture throughout the movement. The Dumbbell Seated One Arm Shoulder Press is a compound exercise, meaning it involves multiple muscles and joints working together. This compound movement not only increases shoulder strength and stability but also engages the triceps and upper back muscles, further enhancing muscle development and overall upper body strength. To maximize the benefits of this exercise, it is important to start with a weight that allows for proper form and control. Gradually increase the weight as your strength improves. Remember to warm up before performing this exercise and to maintain proper breathing technique throughout the movement. Incorporate the Dumbbell Seated One Arm Shoulder Press into your workout routine to sculpt strong, defined shoulders and improve upper body strength. As always, listen to your body, and if you experience any discomfort or pain, it is recommended to consult with a fitness professional or healthcare provider.


  • Sit down on a bench with a dumbbell in one hand, resting against your shoulder.
  • Keep your back straight and core engaged throughout the exercise.
  • Start by pressing the dumbbell up towards the ceiling, while exhaling.
  • Fully extend your arm overhead and pause briefly at the top.
  • In a controlled manner, lower the dumbbell back down to the starting position, inhaling.
  • Repeat for the desired number of repetitions.
  • Switch arms and repeat the exercise.

Tips & Tricks

  • Maintain proper form throughout the exercise by keeping your back straight and core engaged.
  • Start with a weight that challenges you but allows you to maintain good form.
  • Keep your elbow in line with your shoulder as you press the dumbbell overhead.
  • Exhale as you press the dumbbell up and inhale as you lower it back down.
  • Focus on controlling the movement and avoid using momentum to lift the weight.
  • Alternate between sides for balanced development of your shoulder muscles.
  • Gradually increase the weight as you get stronger and more comfortable with the exercise.
  • Don't forget to warm up your shoulders before starting the exercise to prevent injury.
  • Listen to your body and modify the exercise if you experience any discomfort or pain.
  • Incorporate this exercise into a well-rounded shoulder workout routine for maximum results.


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