Shoulders · Dumbbell

Seated Single-Arm Dumbbell Front Press

Locked in seat, one-arm press, zero cheat.

Seated Single-Arm Dumbbell Front Press exercise demonstration
ShouldersSecondary: TricepsDumbbell

How to do it

  1. Sit on a bench with back support, one dumbbell racked at shoulder height, palm forward.
  2. Brace your core and press the dumbbell straight overhead to lockout.
  3. Pause at the top.
  4. Lower under control to the shoulder, then switch sides.

The one cue that matters

⚡

Keep your back pinned and don't lean away from the working arm to muscle it up.

Muscles worked

The Seated Single-Arm Dumbbell Front Press is a Shoulders-first movement, with Triceps working as the supporting cast. Track it consistently and you'll see exactly how it feeds your shoulders volume for the week.

FAQ

What muscles does the Seated Single-Arm Dumbbell Front Press work?

The Seated Single-Arm Dumbbell Front Press primarily works the Shoulders with Triceps assisting.

How heavy should I go?

Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.

One side at a time?

Yes, it's a unilateral movement. Start with your weaker side and match the reps with your stronger side so no side gets ahead.

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