How to Do Seated Dumbbell One Arm Shoulder Press

Seated Dumbbell One Arm Shoulder Press is a shoulders exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Seated Dumbbell One Arm Shoulder Press

  1. 01Sit on a high-back bench holding one dumbbell at shoulder height with a neutral or pronated grip.
  2. 02Plant both feet firmly on the floor and press the small of the back against the pad.
  3. 03Drive the dumbbell vertically until the elbow reaches full extension above the shoulder.
  4. 04Inhale and lower the weight until the dumbbell is level with the ear.
  5. 05Maintain a vertical forearm throughout the entire range of motion to ensure optimal force transfer.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Seated Dumbbell One Arm Shoulder Press

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Prevent the torso from tilting toward the weighted side by driving the opposite hip into the bench.

Same coaching engine used inside the A90 app

05 / FAQ

Seated Dumbbell One Arm Shoulder Press questions

What muscles does Seated Dumbbell One Arm Shoulder Press work?

Seated Dumbbell One Arm Shoulder Press is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Seated Dumbbell One Arm Shoulder Press correctly?

Sit on a high-back bench holding one dumbbell at shoulder height with a neutral or pronated grip. Plant both feet firmly on the floor and press the small of the back against the pad. Drive the dumbbell vertically until the elbow reaches full extension above the shoulder. Inhale and lower the weight until the dumbbell is level with the ear. Maintain a vertical forearm throughout the entire range of motion to ensure optimal force transfer.

What is the A90 coach tip for Seated Dumbbell One Arm Shoulder Press?

Prevent the torso from tilting toward the weighted side by driving the opposite hip into the bench.

Is Seated Dumbbell One Arm Shoulder Press suitable for beginners?

Seated Dumbbell One Arm Shoulder Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Seated Dumbbell One Arm Shoulder Press?

Seated Dumbbell One Arm Shoulder Press uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes seated dumbbell one arm shoulder press into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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