Seated Single Arm Dumbbell Front Press
10 reps
Seated with a neutral grip, press one dumbbell overhead.
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SHOULDERS
Seated Single Arm Dumbbell Front Press
This seated press works one shoulder at a time with a neutral grip, keeping the palms facing each other. Sitting down adds stability so you can put your effort into the lift itself, while the single-arm setup stops your strong side from taking over. It's an approachable way to build shoulder strength and even out imbalances.
How to do it
- 1
Sit upright on a bench with your back on the pad and feet flat on the floor.
- 2
Hold a dumbbell at shoulder height with your palm facing in toward your midline.
- 3
Rest your free hand on your hip or thigh and brace your core.
- 4
Press the dumbbell straight overhead by extending your arm.
- 5
Hold briefly at the top, then lower it back down slowly.
- 6
Complete your reps on one arm, then switch sides.