How to do a Seated Single Arm Dumbbell Front Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Seated Single Arm Dumbbell Front Press
Incline Bench
Dumbbells
Workouts with Seated Single Arm Dumbbell Front Press
Instructions for Proper Form
Seated Single Arm Dumbbell Front Press is a variation of the more standard Shoulder Press. Like other Shoulder Press variations, this compound exercise primarily targets the shoulders. By performing this exercise one side at a time, you add some instability to the movement while preventing compensation for any strength discrepancies between sides. Sitting down adds more stability, allowing for focused exertion.
- 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 toward each other.
- 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.
Fitbod workout plans
Take the guesswork out of training.
Follow a personalized plan that adapts as you get stronger.
Generate My PlanWeight & 1 Rep Max Calculator
Average Seated Single Arm Dumbbell Front Press standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps22.5lbs1 Rep Max30lbs
- intermediate8reps25lbs30lbs
- advanced8reps30lbs40lbs
Enter your stats to calculate your Reps & Weight
Alternative Exercises to Seated Single Arm Dumbbell Front Press
1. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 99 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 93 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. Dumbbell Front Raise
98.6 mSCORESWAPPED 67 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.
4. Dumbbell Seated Single Arm Shoulder Press
47.1 mSCORESWAPPED 61 TIMESDumbbell 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.
5. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 55 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.
6. Arnold Dumbbell Press
93.2 mSCORESWAPPED 52 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.
7. Dumbbell Back Fly
93.6 mSCORESWAPPED 50 TIMESDumbbell Back Fly is an isolation exercise that primarily targets your shoulder, more specifically your posterior deltoid (back of the shoulder). It’s most closely related to a shoulder raise, with the main difference being that you’re leaning forward into an incline bench. This position allows you to better isolate the back of your shoulder. In addition, the incline bench adds more stability than some other variations.
8. Dumbbell Standing Single Arm Front Press
52.7 mSCORESWAPPED 40 TIMESThis exercise is a variation on the more standard Shoulder Press. Similar to the shoulder press this is a compound exercise that primarily targets the shoulders. By positioning the dumbbell in front of you, with your elbow underneath, you can help make this a more functional exercise. In addition, by using a single dumbbell from a standing position, you’re forced to recruit stabilizing muscles around your shoulder, as well as your core to help maintain good form and posture.
9. Standing Single Arm Dumbbell Shoulder Press
65.4 mSCORESWAPPED 39 TIMESThis exercise is a variation on the more standard Shoulder Press. Similar to other variations, this is a compound exercise that primarily targets your shoulders. By performing this exercise one side at a time, you add some instability to the movement, as well as ensuring that you aren’t compensating for any strength discrepancies between sides. Performing this exercise while standing can help make this exercise more functional, as well as force you to further recruit your core to maintain good form and posture.
10. Dumbbell Lateral Raise
95.5 mSCORESWAPPED 38 TIMESAn isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.