How to do the Single Arm Seated Dumbbell Shoulder Press
- Sit on the bench with your feet flat on the floor, holding one dumbbell.
- Bring the dumbbell to shoulder height, palm facing forward.
- Press the dumbbell straight up until your arm is fully extended.
- Slowly lower the dumbbell back to the starting position at your shoulder.
Full technique — 8 steps
- Sit tall on a bench and plant both feet firmly on the floor.
- Hold one dumbbell at shoulder level with your palm facing forward and your wrist directly over your elbow.
- Let your free arm hang at your side.
- Tighten your stomach and keep your ribs in line with your pelvis without leaning back into a big arch.
- Press the dumbbell upward until your arm is fully extended overhead.
- Finish with the dumbbell directly over your shoulder without leaning sideways.
- Lower the dumbbell back to shoulder level along the same path for the next rep.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Barbell
Resistance bands
Kettlebell
- Tall Kneeling Kettlebell Press Harder
- Half Kneeling Kettlebell Press Harder
No equipment
- Seated EZ Bar Overhead Press Harder
- Elevated Close Grip Pike Push-Up Harder
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
- This exercise Single Arm Seated Dumbbell Shoulder Press
- Harder Dumbbell Shoulder Press
- Harder Alternating Standing Arnold Press
Too hard for now? Start with the Machine Shoulder Press.
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).
