Smart Workout Diary

Dumbbell Seated One-Arm Shoulder Press

The dumbbell seated one-arm shoulder press is a unilateral overhead pressing exercise performed while seated. It primarily trains the deltoids, especially the front and middle portions, while the triceps assist with elbow extension. It can help build shoulder strength, muscle, and side-to-side pressing control.

Demonstration

Dumbbell Seated One-Arm Shoulder Press — demonstration 1
Dumbbell Seated One-Arm Shoulder Press — demonstration 2

Instructions

  1. Set up an upright bench and sit with both feet planted firmly on the floor. Hold one dumbbell at shoulder height with a neutral or slightly forward-facing palm.
  2. Brace your torso by keeping your ribs down, chest tall, and back supported against the bench. Keep the non-working arm relaxed at your side or lightly holding the bench.
  3. Press upward by driving the dumbbell overhead in a controlled path until the elbow is straight but not forcefully locked.
  4. Keep alignment by stacking the wrist over the elbow and avoiding a sideways lean or excessive lower-back arch.
  5. Lower slowly to shoulder height, then complete the desired repetitions before switching arms.
Muscle Group
Delts
Other Muscle Groups
Triceps
Type
Strength
Mechanics
Compound
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Choose a manageable load that lets you press without leaning away from the working side.
  2. Control both phases; avoid bouncing at the bottom or dropping the dumbbell on the descent.
  3. Exhale as you press and inhale as you lower while keeping your torso braced.
  4. Stop or shorten the range if shoulder discomfort occurs; do not force the weight into a painful position.
Exercise library