---
title: "Seated Dumbbell One Arm Shoulder Press"
description: "Sit on a bench with back support, holding a dumbbell in your right hand at shoulder height, palm facing forward."
locale: en
slug: seated-dumbbell-one-arm-shoulder-press
url: "https://hi.fitness/exercises/seated-dumbbell-one-arm-shoulder-press"
primaryMuscle: "Front delts"
secondaryMuscles: ["Lats","Triceps"]
equipment: ["Dumbbell","Other"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/c6f7dda5-seated-dumbbell-one-arm-shoulder-press.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# 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.

## How to do it

1. 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.
2. Press the dumbbell upward until your arm is fully extended overhead, keeping your wrist straight.
3. Lower the dumbbell back to shoulder height with control.
4. 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.
- No bench? Use a sturdy chair set against a wall so it cannot slide.

## Similar exercises

- [Barbell Seated Military Press](https://hi.fitness/exercises/barbell-seated-military-press) - Front delts · Barbell
- [Smith Machine Shoulder Press](https://hi.fitness/exercises/smith-machine-shoulder-press) - Front delts · Smith machine
- [Barbell Seated Behind Neck Military Press](https://hi.fitness/exercises/barbell-seated-behind-neck-military-press) - Front delts · Barbell
- [Barbell Behind Neck Push Press](https://hi.fitness/exercises/barbell-behind-neck-push-press) - Front delts · Barbell
- [Barbell Z Press](https://hi.fitness/exercises/barbell-z-press) - Front delts · Barbell
- [Barbell Behind the Back Push Press Single Arm Balance](https://hi.fitness/exercises/barbell-behind-the-back-push-press-single-arm-balance) - Front delts · Barbell
- [Barbell Standing Military Press](https://hi.fitness/exercises/barbell-standing-military-press) - Front delts · Barbell
- [Barbell Standing Shoulder Press](https://hi.fitness/exercises/barbell-standing-shoulder-press) - Front delts · Barbell