Seated Single Arm Dumbbell Front Press
The Seated Single Arm Dumbbell Front Press is a unilateral shoulder exercise that targets the anterior deltoids while demanding core stability. By pressing a single dumbbell overhead with a neutral grip, this movement improves shoulder strength and corrects muscle imbalances utilizing a safer range of motion.
Since this is a unilateral movement, the AI tracks performance differences between your left and right sides to detect and correct strength asymmetries over time. By analyzing your daily recovery metrics like HRV and sleep, the app can adjust the weight or volume if your shoulder stability might be compromised due to fatigue. Additionally, if you report shoulder impingement pain, the system can instantly suggest neutral-grip variations or regressions to keep you training pain-free.
Form Cues
- Sit tall with your feet planted firmly on the floor
- Hold the dumbbell with a neutral grip, palm facing your ear
- Brace your core tight to resist leaning to the side
- Press the weight vertically until your arm is fully extended
- Lower the dumbbell under control back to shoulder height
- Don't arch your lower back to push the weight up
- Don't lean away from the working arm to counterbalance
- Don't flare your elbow out wide to the side
- Don't use momentum or leg drive to initiate the press
- Don't let the dumbbell drift forward or backward at the top
Common Mistakes
- Leaning sideways to lift heavy
- Flaring the elbow outward
- Hyperextending the lower back
- Shortening the range of motion
- Rushing the lowering phase
Muscles Worked
This exercise primarily isolates the anterior deltoids (front shoulders), providing focused tension without the joint stress often associated with wide-grip pressing. It also heavily recruits the triceps for lockout strength and engages the obliques and deep core muscles to maintain an upright torso against the offset weight.
Primary
Secondary
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