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Campus Well-Being

December Exercise of the Month

December 19, 2024

Explore our December Exercise of the Month: Seated Single-Arm Shoulder Press. This upper-body strength exercise is perfect for targeting your shoulders, triceps, and core while helping to correct strength imbalances between sides. By performing the movement from a seated position, you eliminate momentum, focusing on form, stability, and controlled movement—making it ideal for all fitness levels.


How To Do It

Incorporate the Seated Single-Arm Shoulder Press into your strength routine for balanced, targeted shoulder development. All you need is a sturdy chair/bench and a dumbbell. Here’s how to perform it:

  1. Starting Position: Sit tall on a chair or bench with your feet flat on the ground, knees bent at a 90-degree angle. Hold a dumbbell in one hand at shoulder height, with a neutral grip on a 45-degree angle. Place your opposite hand on your thigh or at your side for stability. Engage your core and keep your back straight.
  2. Press Up: Exhale as you press the dumbbell straight overhead, fully extending your arm without locking your elbow. Keep your torso stable and avoid leaning to one side.
  3. Lower Back Down: Inhale as you slowly lower the weight back to shoulder height with control. This completes one repetition.
  4. Repeat: Perform 8–12 reps on one side before switching arms. Aim for 3-4 sets. Start with a moderate weight that allows you to maintain proper form.

Modifications:

  • Beginner: Use a lighter weight or perform fewer reps until you feel confident with the movement.
  • Advanced: Increase the weight or perform the movement on a stability ball to further challenge your core strength.

Benefits of This Exercise

Some potential benefits of the Seated Single-Arm Shoulder Press include:

  • Builds Shoulder Strength: This exercise effectively targets the deltoids and triceps, improving your ability to perform overhead movements.
  • Corrects Imbalances: By working one side at a time, this exercise helps identify and correct strength imbalances between your dominant and non-dominant sides.
  • Engages the Core: Even from a seated position, your core muscles activate to keep your torso stable as you press the weight overhead. Unilateral movements also require more stability from the core to provide an extra challenge.
  • Improves Posture: Strengthening your shoulders and core promotes proper posture and alignment, counteracting the effects of prolonged sitting.
  • Focuses on Control: The seated position eliminates momentum, ensuring you perform each rep with control and precision for maximum benefit.
  • Accessible for All Levels: The seated variation makes this exercise suitable for beginners or those with balance concerns while still offering a challenge for advanced lifters.

Try it Today!

When performing the Seated Single-Arm Shoulder Press, focus on maintaining good posture and listening to your body. Start light, prioritize control over speed, and rest when needed.

Looking for a video demonstration? Check out our Instagram for tips, modifications, and tutorials!

Sources

Single Arm Dumbbell Shoulder Press

The Seven Biggest Benefits of Unilateral Training | BarBend

How to Do Seated Dumbbell Shoulder Press: Muscles Worked & Proper Form – StrengthLog

How To Do Dumbbell Shoulder Press : The Correct Guide – Eric Roberts

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