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.
Because this is a unilateral movement, the AI analyzes performance data to detect strength discrepancies between your left and right sides, adjusting load recommendations to correct imbalances. By cross-referencing your HRV and sleep data, the app determines if your central nervous system is primed for heavy overhead loading or if you should reduce intensity to prioritize joint recovery. If you consistently log shoulder discomfort, the system can automatically pivot your program to neutral-grip variations or landmine presses to reduce impingement risk.
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
Get Personalized Coaching for Dumbbell Seated Single Arm Shoulder Press
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.