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Shoulders · Dumbbell
Seated Dumbbell One Arm Shoulder Press
Seated Dumbbell One Arm Shoulder Press is a beginner compound strength exercise that works the delts (shoulders), with the triceps and upper back assisting. It needs a dumbbell. A typical prescription is 3 sets of 8-12 reps per side, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Triceps · Triceps Brachii
- Upper Back · Trapezius
How to do Seated Dumbbell One Arm Shoulder Press
- 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.
- Press the dumbbell upward until your arm is fully extended overhead, keeping your wrist straight.
- Lower the dumbbell back to shoulder height with control.
- Repeat for the desired number of repetitions, then switch to your left arm and repeat.
Form tips
- Avoid arching your back; keep it pressed against the backrest of the bench.
- Move the dumbbell in a straight line to maximize muscle engagement.
- Exhale as you press the dumbbell up and inhale as you lower it.
Seated Dumbbell One Arm Shoulder Press alternatives
More delts exercises
Seated Dumbbell One Arm Shoulder Press FAQ
What muscles does Seated Dumbbell One Arm Shoulder Press work?
Seated Dumbbell One Arm Shoulder Press mainly works the delts in the shoulders (Anterior Deltoids). The triceps and upper back work as secondary muscles.
What equipment do you need for Seated Dumbbell One Arm Shoulder Press?
You need a dumbbell.
How many sets and reps of Seated Dumbbell One Arm Shoulder Press should I do?
Start with 3 sets of 8-12 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Seated Dumbbell One Arm Shoulder Press good for beginners?
Yes. Seated Dumbbell One Arm Shoulder Press is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Seated Dumbbell One Arm Shoulder Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Seated Dumbbell One Arm Shoulder Press?
Other exercises for the delts include Kettlebell Kneeling One Arm Shoulder Press, Band Seated Shoulder Press, Seated Shoulder Press Barbell and Kettlebell Standing Bottoms-Up One Arm Shoulder Press.
For developers
Use Seated Dumbbell One Arm Shoulder Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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