One-Arm Seated Neutral Grip 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 Neutral Grip Dumbbell Shoulder Press is an effective shoulder exercise that primarily targets the deltoid muscles while also engaging the triceps as secondary muscles. Performed while seated, this exercise involves pressing a dumbbell overhead with one arm at a time, using a neutral grip (palms facing inward) to reduce stress on the shoulder joint and improve stability. The movement strengthens the shoulders, enhances upper body strength, and can help improve muscle imbalances between sides of the body. It requires a dumbbell and can be done on a bench with back support for added stability and focus.
How to Perform
Set the backrest of an adjustable bench to a 90-degree angle, or opt for a flat bench if you prefer no back support.
Sit comfortably on the bench, ensuring your feet are flat on the floor for a solid base and increased stability.
Grip a dumbbell with a neutral grip (palms facing inward) in one hand and bring it to shoulder height. This will be your starting position.
Engage your core and press the dumbbell upward by straightening your arm while focusing on contracting your shoulder muscles. Keep your movement slow and controlled to maximize muscle engagement.
Once your arm is fully extended overhead, reverse the motion by gradually lowering the dumbbell back down to shoulder height. This completes one repetition.
Perform the desired number of reps on one arm, then switch to the other arm and repeat the movement.
Keep your back straight and avoid arching during the press to prevent unnecessary strain on your lower back.
Ensure that your elbow remains in a neutral position, not flaring outward, to target the shoulders effectively and minimize joint stress.
Adjust the weight to a level that allows you to maintain proper form throughout the set.
Tips
Maintain a full range of motion throughout the exercise, ensuring that you control the dumbbell during both the lifting and lowering phases.
While pressing the dumbbell overhead, exhale and aim to bring your bicep close to your ear, fully extending your arm at the top.
If you feel tension in your neck or traps, check your posture and ensure that you're achieving proper thoracic spine extension and shoulder flexion during the press. This will help minimize discomfort and optimize the movement.
How Not to Perform
Avoid Arching Your Lower Back
Do not over-arch your lower back during the press, as this can place unnecessary strain on your spine. Keep your core engaged and maintain a neutral spine to avoid injury and ensure proper posture.
Don’t Use Momentum
Avoid swinging or jerking the dumbbell to lift it. Focus on a slow and controlled movement to prevent using momentum, which reduces the effectiveness of the exercise and increases the risk of injury.
Avoid Flared Elbows
Do not let your elbows flare out too much during the press. Keep them close to your body or slightly forward to keep the focus on the shoulders and minimize stress on the shoulder joints.
Don’t Rush the Movement
Do not perform the exercise too quickly. Take your time on both the upward and downward motions. This will help you control the dumbbell properly, preventing excessive strain on the shoulder and maintaining muscle engagement.
Don’t Use Too Much Weight
Avoid using a weight that’s too heavy, as it can compromise your form and lead to injury. Choose a weight that allows you to maintain control and complete the full range of motion without sacrificing form.
Don’t Neglect Proper Breathing
Avoid holding your breath during the press. Exhale as you press the dumbbell upward and inhale as you lower it. Proper breathing helps maintain core stability and reduces unnecessary pressure on your body.
Don’t Ignore Shoulder Positioning
Ensure that your shoulders are properly aligned with your wrists and elbows throughout the movement. Do not let your shoulders shrug up toward your ears, as this can place extra strain on the neck and traps.
Avoid Uneven Weight Distribution
Do not shift your weight or lean to one side during the press. Keep your body centered and balanced to prevent unnecessary strain on the lower back and maintain focus on the shoulder muscles.
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.
