How to do a Dumbbell Seated Single Arm Shoulder Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Dumbbell Seated Single Arm Shoulder Press
Incline Bench
Dumbbells
Workouts with Dumbbell Seated Single Arm Shoulder Press
Instructions for Proper Form
Dumbbell Seated Single Arm Shoulder Press is a variation on the more standard Shoulder Press. Like other variations, this is a compound exercise that primarily targets your shoulders. By performing this exercise one side at a time from a seated position, you add more instability to the movement, which requires additional core engagement for maintaining good posture and form.
- Position yourself seated upright on a bench with a straight back.
- Your feet should be flat on the floor and your back should be resting against the pad of the bench.
- Grasp a dumbbell in each hand and position them at your sides, palms facing forward.
- Engage your core, keep your back straight, and look forward to maintain proper posture
- during this exercise.
- Place the hand not holding a dumbbell on your hip or stomach to help.
- Raise the dumbbell overhead by extending your arm and engaging your shoulder.
- Hold this position for a moment at the top of the movement.
- Slowly reverse this motion while maintaining tension in your shoulder.
- Repeat for the allotted reps on one side, then switch sides and repeat.
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Alternative Exercises to Dumbbell Seated Single Arm Shoulder Press
1. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 767 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
2. Seated Dumbbell Front Press
52.4 mSCORESWAPPED 191 TIMESSeated Dumbbell Front Press is a variation of the standard Shoulder Press. This compound exercise primarily targets the shoulders. By performing the exercise while seated, you add stability to the movement, allowing you to concentrate more on exertion and less on stabilizing your core and lower body. Using dumbbells also ensures individual arm development, addressing any strength imbalances between sides.
3. Arnold Dumbbell Press
93.2 mSCORESWAPPED 162 TIMESArnold Dumbbell Press is a compound movement that primarily targets the shoulders. The difference between the Arnold Press and a standard Shoulder Press is that you bring the dumbbells in front of you at the bottom of the movement rather than stopping when they reach your shoulders. Bringing the dumbbells in front of you can be more a comfortable movement as well as improve muscle activation.
4. Dumbbell Front Raise
98.6 mSCORESWAPPED 139 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
5. Standing Dumbbell Shoulder Press
86 mSCORESWAPPED 118 TIMESStanding Dumbbell Shoulder Press is a variation on the more standard Shoulder Press. Like other Shoulder Press variations, this is a compound exercise that primarily targets your shoulders. By using dumbbells, you add more instability to the movement which can help recruit smaller stabilizing muscles around your shoulder. In addition, by performing this exercise while standing you add even more instability.
6. Machine Shoulder Press
92.5 mSCORESWAPPED 105 TIMESis a variation on the more standard shoulder press that utilizes a machine. Like other shoulder presses, this is a compound exercise that primarily targets the shoulders. The use of the machine restricts your movements, and adds more stability. This allows you to focus more on exertion than stabilization. This is a great exercise for anyone looking to learn the basic movement, and develop the strength needed for other similar exercises or functional applications.
- Beginner
- Shoulders
- Shoulder Press Machine
7. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 95 TIMESDumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.
8. Barbell Shoulder Press
97 mSCORESWAPPED 91 TIMESBarbell Shoulder Press is a compound exercise that primarily targets your shoulders. By using a barbell instead of other pieces of equipment, you can add more stability to the movement, which allows you to focus more on exertion rather than stability. This is one of the best exercises for developing vertical pressing strength.
9. Dumbbell Lateral Raise
95.5 mSCORESWAPPED 91 TIMESAn isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.
10. Dumbbell Lateral Raise To Front Raise
78.6 mSCORESWAPPED 88 TIMESDumbbell Lateral Raise to Front Raise is a combination of both Shoulder Raise, and Front Raise. Both movements in this exercise are isolation movements that primarily target the shoulder. By performing these exercises together, you can more completely target your shoulders than by using one of these two movements.