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Visual demonstration of the Seated Dumbbell One Arm Shoulder Press exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Shoulders
Secondary muscles
Trapezius Triceps
Equipment
Dumbbells
Exercise guide

Seated Dumbbell One Arm Shoulder Press

4 steps Updated 29/08/2026

Seated Dumbbell One Arm Shoulder Press is a free weights exercise targeting Shoulders (Anterior Deltoids) using Dumbbells.

Step by step

How to perform it

  1. Sit on a bench with back support, holding a dumbbell in your right hand at shoulder height, palm facing forward. Keep your back straight and feet flat on the floor.
  2. Press the dumbbell upward until your arm is fully extended overhead, keeping your wrist straight.
  3. Lower the dumbbell back to shoulder height with control.
  4. Repeat for the desired number of repetitions, then switch to your left arm and repeat.
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Last updated: 29/08/2026

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Seated Dumbbell One Arm Shoulder Press

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