Sit into a full-depth squat with a dumbbell in one hand at the shoulder. Without shifting the squat position or bouncing, and trying to avoid leaning to the opposite side, press the dumbbell into a fully locked out, stable overhead position with the upper back tight, then lower under control to the starting position. It can also be done as an Arnold press for more range of motion.
 
Purpose
The single-arm dumbbell press in squat is a simple way to strengthen the shoulders, upper back and arms and help achieve or maintain symmetry in strength between the two sides. The squat demands far more mobility than standing or sitting variations, but using a single dumbbell demands much less mobility than two.
 
Programming
Generally sets of 6-15 reps are appropriate.