# Single Arm Seated Dumbbell Shoulder Press

A seated one-arm dumbbell overhead press on a bench. Targets the front and side delts and triceps, and sitting removes the leg drive so the shoulder does the work.

- Beginner · Compound
- Equipment: Dumbbells, Flat bench, Adjustable bench
- HD video: https://media.seto.fit/exercises/seated-dumbbell-one-arm-shoulder-press/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-seated-dumbbell-shoulder-press/

## Muscles worked

- Front delts: 9/10
- Side delts: 7/10
- Triceps: 6/10
- Traps: 4/10
- Rotator Cuff: 4/10

## How to do the Single Arm Seated Dumbbell Shoulder Press

1. Sit on the bench with your feet flat on the floor, holding one dumbbell.
2. Bring the dumbbell to shoulder height, palm facing forward.
3. Press the dumbbell straight up until your arm is fully extended.
4. Slowly lower the dumbbell back to the starting position at your shoulder.

### Full technique — 8 steps

1. Sit tall on a bench and plant both feet firmly on the floor.
2. Hold one dumbbell at shoulder level with your palm facing forward and your wrist directly over your elbow.
3. Let your free arm hang at your side.
4. Tighten your stomach and keep your ribs in line with your pelvis without leaning back into a big arch.
5. Press the dumbbell upward until your arm is fully extended overhead.
6. Finish with the dumbbell directly over your shoulder without leaning sideways.
7. Lower the dumbbell back to shoulder level along the same path for the next rep.
8. Complete all reps on one side, then switch arms and match the same count.

## Common mistakes

- Leaning away from working arm
- Overarching the lower back
- Leaning back into an incline press
- Shrugging shoulders during press
- Stopping short of full overhead extension

## Form cues

- Press straight overhead
- Keep ribs down
- Press without shrugging
- Keep wrists over elbows

## How much to do

- **Strength** (good fit): 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Behind the Neck Barbell Push Press](https://seto.fit/exercises/behind-the-neck-barbell-push-press/), [Single Arm Behind the Neck Barbell Push Press](https://seto.fit/exercises/single-arm-behind-the-neck-barbell-push-press/)
- **Resistance bands**: [Resistance Band Arnold Press](https://seto.fit/exercises/resistance-band-arnold-press/), [Resistance Band Lateral Raise to Shoulder Press](https://seto.fit/exercises/resistance-band-lateral-raise-to-shoulder-press/)
- **Kettlebell**: [Tall Kneeling Kettlebell Press](https://seto.fit/exercises/tall-kneeling-kettlebell-press/), [Half Kneeling Kettlebell Press](https://seto.fit/exercises/half-kneeling-kettlebell-press/)
- **No equipment**: [Seated EZ Bar Overhead Press](https://seto.fit/exercises/seated-ez-bar-overhead-press/), [Elevated Close Grip Pike Push-Up](https://seto.fit/exercises/elevated-diamond-pike-push-up/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Machine Shoulder Press](https://seto.fit/exercises/machine-shoulder-press/) — Beginner
- **This exercise: Single Arm Seated Dumbbell Shoulder Press — Beginner**
- Harder: [Dumbbell Shoulder Press](https://seto.fit/exercises/dumbbell-shoulder-press/) — Beginner
- Harder: [Alternating Standing Arnold Press](https://seto.fit/exercises/alternating-standing-arnold-press/) — Intermediate

## Quick answers

### What muscles does the Single Arm Seated Dumbbell Shoulder Press work?

Primary: Front delts 9/10, Side delts 7/10. Also works: Triceps 6/10, Traps 4/10, Rotator Cuff 4/10.

### When should I do the Single Arm Seated Dumbbell Shoulder Press in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 12 min with rest.

### How many sets and reps of the Single Arm Seated Dumbbell Shoulder Press?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Single Arm Seated Dumbbell Shoulder Press?

Barbell: Behind the Neck Barbell Push Press, Single Arm Behind the Neck Barbell Push Press. Resistance bands: Resistance Band Arnold Press, Resistance Band Lateral Raise to Shoulder Press. Kettlebell: Tall Kneeling Kettlebell Press, Half Kneeling Kettlebell Press. No equipment: Seated EZ Bar Overhead Press, Elevated Close Grip Pike Push-Up.

### What is an easier version of the Single Arm Seated Dumbbell Shoulder Press?

Machine Shoulder Press (Beginner).

### What is a harder version of the Single Arm Seated Dumbbell Shoulder Press?

Dumbbell Shoulder Press (Beginner), Alternating Standing Arnold Press (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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