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Shoulders · Intermediate

Dumbbell Single Arm Seated Shoulder Press

Pressing variation for upper-body strength and bracing with dumbbell.

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Dumbbell Single Arm Seated Shoulder Press demonstration

Exercise overview

Training details

ShouldersTriceps

Equipment

Dumbbell

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit upright on a bench with one dumbbell at shoulder height, both feet planted, and your trunk braced.
  2. 02Stack your wrist over your elbow and keep your shoulders level before pressing.
  3. 03Press the dumbbell overhead until your arm is straight without leaning or rotating to the opposite side.
  4. 04Stabilize briefly with the weight over your shoulder and your ribs controlled.
  5. 05Lower the dumbbell slowly to shoulder height and complete the set before switching arms.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionDumbbell Standing Single Arm Neutral Grip Shoulder PressRelated variationDumbbell Seated Overhead PressRelated variationDumbbell Seated on Exercise Ball Shoulder PressRelated variationArnold PressRelated variationStanding Dumbbell Shoulder Press

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Front RaiseComparable substituteDumbbell Lateral RaiseComparable substituteRear Delt FlyComparable substituteDumbbell Upright RowComparable substitutePike Push-UpComparable substituteBand Curl to Press

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