Seated Single Arm Kettlebell Press

The single arm kettlebell press is a seated overhead press performed with one bell at a time, the back supported by a bench and the free hand resting at your side. Loading one shoulder means the trunk has to resist being pulled sideways, so the obliques and lats work quietly while the deltoid does the visible job. What does it fix? Side-to-side gaps. Pressing a barbell hides a weak shoulder because the strong one takes over, while pressing one bell exposes that gap within a set or two. Start with the weaker arm and match its rep count on the strong side. The kettlebell rides in the rack position against the forearm, which shifts the load behind the wrist and asks more of the grip than a dumbbell does. Sets of 6 to 10 reps per arm suit most lifters.