Dumbbell Seated Single Arm Shoulder Press
10 reps
Seated with back supported, press one dumbbell overhead, palm forward.
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SHOULDERS
Dumbbell Seated Single Arm Shoulder Press
This seated single-arm press targets the shoulders while the bench support lets you focus on the working side. Pressing one arm at a time still adds some instability, so your core has to keep your posture honest. It's a beginner-friendly way to build pressing strength and spot side-to-side differences.
How to do it
- 1
Sit upright on a bench with your back against the pad and feet flat on the floor.
- 2
Hold a dumbbell at shoulder height with your palm facing forward.
- 3
Rest your free hand on your hip or thigh for support and keep your core engaged.
- 4
Press the dumbbell overhead by extending your arm fully.
- 5
Pause briefly at the top, then lower it slowly under control.
- 6
Finish your reps on one side, then switch.