One-Arm Seated Dumbbell Shoulder Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The One-Arm Seated Dumbbell Shoulder Press is a strength training exercise primarily targeting the shoulders (deltoids) while also engaging the triceps as a secondary muscle group. This unilateral movement helps improve shoulder stability, strength, and symmetry by allowing each side to work independently, minimizing muscular imbalances. Performed in a seated position, it ensures better posture and reduces the involvement of the lower back. Using a single dumbbell, the exerciser presses the weight overhead in a controlled motion, emphasizing proper form to maximize shoulder engagement and prevent injury. This exercise requires a dumbbell and is ideal for building upper body strength and enhancing overall shoulder mobility.
How to Perform
Sit on a sturdy bench, keeping your feet planted firmly on the floor about shoulder-width apart for stability. Hold a dumbbell in one hand with a neutral grip (palm facing inward).
Raise the dumbbell to shoulder height, keeping your elbow bent and close to your body. Rotate your wrist so your palm faces forward, aligning the dumbbell for the overhead press.
Take a deep breath to brace your core and maintain a straight back. This helps stabilize your torso and prevent unnecessary movement.
Press the dumbbell upward in a controlled motion by fully extending your elbow, focusing on contracting the deltoid muscles. Avoid locking out the elbow completely at the top to protect your joint.
Pause briefly at the top, ensuring the dumbbell is stable and directly above your shoulder. Avoid leaning or twisting your torso during the movement.
Slowly lower the dumbbell back to the starting position at shoulder height. Your arm should form a roughly 90-degree angle at the bottom, adjusted slightly based on your limb length for comfort.
Perform the desired number of repetitions on one side, maintaining consistent form. Switch arms and repeat the movement with the opposite arm.
Keep your breathing steady throughout the exercise, exhaling as you press the dumbbell up and inhaling as you lower it down.
To maximize results and minimize risk, focus on controlled movement, avoid rushing through reps, and maintain proper alignment of your shoulder, elbow, and wrist.
Tips
Use a complete range of motion for each repetition, ensuring the dumbbell moves smoothly and under control throughout the exercise. Avoid rushing to maintain proper form.
As you press the dumbbell overhead, focus on exhaling steadily while guiding your arm so your bicep aligns close to your ear at the top position.
If you feel any strain or discomfort in your neck or trapezius muscles during the movement, consider evaluating your posture and mobility. Limited thoracic spine extension or restricted shoulder flexion might need attention to perform the exercise comfortably and effectively.
Incorporate mobility work or stretching to improve thoracic and shoulder flexibility if needed, ensuring optimal movement mechanics and reducing the risk of discomfort or injury.
How Not to Perform
Avoid Using Momentum
Do not jerk or swing your body to lift the dumbbell. Focus on controlled, steady movements to ensure the deltoids are doing the work and to avoid unnecessary strain on other muscles.
Do Not Overload the Weight
Using a dumbbell that is too heavy can compromise your form, shift the emphasis away from your shoulders, and increase the risk of injury. Choose a weight that allows for proper technique while still challenging your muscles.
Keep Your Core Engaged
Failing to brace your core can cause your lower back to arch excessively, leading to discomfort or injury. Keep your abs tight to stabilize your spine and support your posture throughout the movement.
Avoid Shrugging Your Shoulders
Do not let your shoulders lift towards your ears as you press the dumbbell. This can overly engage the traps instead of targeting the deltoids.
Don’t Let Your Elbow Flare Out Excessively
Keep your elbow in a stable position, avoiding excessive flaring to the side, as this can reduce shoulder engagement and strain the joint.
Don’t Skip a Full Range of Motion
Lower the dumbbell to shoulder height without cutting the movement short. Partial reps can limit the exercise’s effectiveness and reduce overall shoulder engagement.
Avoid Leaning or Twisting the Torso
Do not tilt or twist your body to assist the lift. Maintain an upright position to isolate the target muscles and prevent overuse of the obliques or lower back.
Maintain Neutral Wrist Alignment
Avoid bending your wrist backward or forward while holding the dumbbell. Keep your wrist straight to prevent strain and ensure the force stays directed through your shoulder.
Do Not Rush Through Repetitions
Performing reps too quickly can shift the focus away from the muscles and reduce the effectiveness of the exercise. Move in a slow, controlled manner for maximum engagement.
Don’t Ignore Pain or Discomfort
If you experience sharp pain in your shoulder, neck, or back, stop the exercise immediately and reassess your form or weight choice. Persistent discomfort may indicate the need for mobility or flexibility improvements.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
