# Seated One-Arm Dumbbell Overhead Press

URL: https://heatsy.app/ex/seated-one-arm-dumbbell-overhead-press

Also known as: Seated One-Arm DB Overhead Press, Seated Single-Arm Dumbbell Overhead Press, Seated One-Arm Dumbbell Shoulder Press, Seated One-Arm Dumbbell Military Press, Seated One-Arm Dumbbell OHP, Seated One-Arm DB Shoulder Press, Seated One-Arm DB OHP

Variation of: [Dumbbell Overhead Press](https://heatsy.app/ex/dumbbell-overhead-press)

Body region: Shoulders, Arms

## Equipment

- Dumbbells
- Adjustable Bench

## Technique

1. Sit on a bench with the back upright and feet flat, holding one dumbbell at shoulder height.
2. Rest the free hand on your thigh or the bench and brace your abs.
3. Press the dumbbell up until your arm is straight over the shoulder.
4. Lower it back to shoulder height under control.
5. Finish the set, then switch arms.

### Cues

- Keep the forearm vertical under the dumbbell.
- Stay square; do not lean away from the working arm.

### Common mistakes

- Leaning to the side to finish the press.
- Arching the lower back off the pad.
- Lowering the dumbbell only to ear level.

## Variations

- [Alternating Dumbbell Overhead Press](https://heatsy.app/ex/alternating-dumbbell-overhead-press)
- [Dumbbell Palm Press](https://heatsy.app/ex/dumbbell-palm-press)
- [Incline Dumbbell Overhead Press](https://heatsy.app/ex/incline-dumbbell-overhead-press)
- [High-Incline Neutral-Grip Dumbbell Press](https://heatsy.app/ex/incline-dumbbell-palm-press)
- [One-Arm Dumbbell Overhead Press](https://heatsy.app/ex/one-arm-dumbbell-overhead-press)
- [One-Arm Standing Dumbbell Palm Press](https://heatsy.app/ex/one-arm-standing-dumbbell-palm-press)
- [Seated Dumbbell Overhead Press](https://heatsy.app/ex/seated-dumbbell-overhead-press)
- [Seated Neutral-Grip Dumbbell Press](https://heatsy.app/ex/seated-neutral-grip-dumbbell-press)

## Alternatives

- [Overhead Press](https://heatsy.app/ex/overhead-press)
- [Arnold Press](https://heatsy.app/ex/arnold-press)
- [Seated Barbell Overhead Press](https://heatsy.app/ex/seated-barbell-overhead-press)