Dumbbell Seated Single Arm Shoulder Press
The Dumbbell Seated Single Arm Shoulder Press is a unilateral strength exercise that builds overhead power while correcting muscle imbalances. It targets the anterior deltoids and triceps while requiring significant core engagement to maintain an upright torso.
Iridium scans your 7-day training history to ensure your anterior deltoids have recovered from recent horizontal pressing before assigning this vertical push. The AI tracks this volume against your Maximum Recoverable Volume limits and adjusts load recommendations based on RPE trends to account for the increased stability demands of single-arm work.
Form Cues
- Sit firmly with your feet planted wide for stability
- Brace your core to resist leaning to the side
- Press the weight vertically until your arm is fully extended
- Lower the weight slowly, keeping your elbow slightly in front of your shoulder
- Keep your non-working hand on your hip or thigh for balance
- Don't arch your lower back excessively to push the weight
- Don't lean your torso away from the working arm
- Don't let your elbow flare out to the side at a 90-degree angle
- Don't use momentum or bounce the dumbbell at the bottom
- Don't shrug your shoulder up toward your ear as you press
Common Mistakes
- Excessive lumbar arching
- Leaning sideways to assist the lift
- Flaring elbows too wide
- Shortening the range of motion
- Rushing the lowering phase
Muscles Worked
This exercise primarily targets the anterior deltoid head for front shoulder development and overhead strength. It places significant demand on the triceps for lockout power and recruits the obliques and deep core muscles to prevent the torso from bending laterally under the offset load.
Primary
Secondary
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