Dumbbell One-Arm Shoulder Press
Dumbbell One-Arm Shoulder Press is a intermediate-level compound in the strength category that primarily works the shoulders. It also recruits the triceps. It is performed with dumbbells.
How to do it
- 1Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
- 2Clean the dumbbell up to bring it to shoulder height. The other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface.
- 3Rotate the wrist so that the palm of your hand is facing forward. This is your starting position.
- 4As you exhale, push the dumbbell up until your arm is fully extended.
- 5After a second pause, slowly come down back to the starting position as you inhale.
- 6Repeat for the recommended amount of repetitions and then switch arms.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.