Single Arm Dumbbell Seated Overhead Press

Instructions for proper form

1. Sit on a flat bench with your feet flat on the floor, shoulder-width apart. 2. Hold a dumbbell in one hand at shoulder height, with your palm facing inward (neutral grip). 3. Keep your back straight and engaged, avoiding slouching. 4. Press the dumbbell upward in a vertical motion, extending your arm fully overhead. 5. Lower the dumbbell slowly back to shoulder height, maintaining control throughout the movement. 6. Keep your core tight and avoid leaning to the side as you press.

Common mistakes to avoid

1. Arching your back excessively while pressing. 2. Using momentum instead of muscle strength to lift the dumbbell. 3. Not fully extending the arm at the top of the movement. 4. Allowing the shoulder to elevate or shrug during the press.

Benefits

Specific benefits of the exercise

1. Builds strength and size in the anterior deltoids. 2. Improves shoulder stability and mobility. 3. Enhances overall upper body strength, aiding in daily activities and other exercises.

Expected results and timeframe

If performed consistently with proper weight and form, you can expect increased shoulder strength and muscle definition within 4 to 6 weeks..

Who this exercise is best for

This exercise is best for beginners looking to develop shoulder strength and stability, as well as those aiming to enhance their upper body physique.

Scientific studies supporting its effectiveness

Studies indicate that single-arm presses engage the core more effectively than bilateral movements, enhancing stability and strength in the shoulders, as shown in research published in the Journal of Strength and Conditioning Research (2015).

Variations

Beginner modifications

1. Perform the exercise seated on a stability ball for increased core engagement. 2. Use a lighter dumbbell or perform the exercise without weights to focus on form.

Advanced progressions

1. Increase the weight of the dumbbell progressively. 2. Perform the exercise standing for enhanced core activation and stability.

Integrations

Complementary exercises

1. Dumbbell Lateral Raises to target the middle deltoids. 2. Dumbbell Front Raises to engage the anterior deltoid further.

Super set recommendations

Super set this exercise with Tricep Dips to maximize upper body muscle engagement and endurance.

Sample workout routines

1. Warm-up with light cardio followed by dynamic stretching. 2. Complete 3 sets of 10-12 reps of Single Arm Dumbbell Seated Overhead Press. 3. Follow with 3 sets of 12-15 reps of Dumbbell Lateral Raises. 4. Conclude with a cool-down and stretching.

Exercise combinations

Combine this exercise with Bent-Over Dumbbell Rows for a balanced upper body workout focusing on both push and pull movements.

Best time to do this exercise in your workout

This exercise is best done in the upper body section of your workout routine, ideally after warming up and before heavier compound movements like bench press or pull-ups.