Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsCompound
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Shoulders Muscle Anatomy Diagram

One-Arm Seated Neutral Grip Dumbbell Shoulder Press Overview

The one-arm seated neutral grip dumbbell shoulder press is a variation of the seated neutral grip dumbbell shoulder press and is an exercise used to strengthen the muscles of the shoulders.

The overhead press is a foundational movement for establishing baseline strength and building a completely balanced physique.

Utilizing dumbbells as opposed to performing with a barbell will allow the individual to strengthen each side of the muscle equally. Using a neutral grip can be beneficial to alleviate shoulder and elbow pain many experience while pressing.

Performing unilateral movements can also help improve weaknesses, balance your strength and aesthetic physique, and work towards reducing injuries by addressing imbalances in the body.

The exercise can be included in shoulder workouts, push workouts, upper body workouts, and full body workouts.

One-Arm Seated Neutral Grip Dumbbell Shoulder Press Instructions

  2. Set the back of an adjustable bench to 90 degrees. You can also use a flat bench without back support.
  3. Grab a dumbbell with a neutral grip and sit down on the bench with your feet firmly planted on the floor for stability. This is the starting position for the exercise.
  4. Slowly press the dumbbell overhead by extending the elbow and contracting the deltoids.
  5. Once your arm is fully extended, begin lowering the dumbbell back down to the starting position. This is one rep.
  6. Repeat for desired reps, and then repeat the movement on your other arm.

One-Arm Seated Neutral Grip Dumbbell Shoulder Press Tips

  • Always use a full range of motion and control the dumbbell throughout the set.
  • As you press the dumbbell overhead, exhale and drive the bicep to the ear.
  • If you sense any pressure in your neck or traps during the movement, look to address a lack of thoracic spine extension or shoulder flexion.