Video Coming Soon
We're working on adding video demonstrations for this exercise.
Dumbbell Single-Arm Hammer Shoulder Press
Unilateral dumbbell overhead press with neutral grip that targets deltoids and triceps for shoulder strength and hypertrophy while enhancing core stability and unilateral balance.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Chest, Obliques, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Triceps
8/10Lateral Head, Medial Head
Chest
5/10Upper Chest
Obliques
5/10External Obliques
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, core braced and neutral spine. Hold a dumbbell at shoulder height in one hand with neutral grip, palm facing inward; non-working hand on hip.
- Inhale and brace core tightly.
- Press dumbbell overhead by extending arm fully, keeping bicep near ear.
- Pause briefly at top, squeezing shoulder.
- Exhale as you lower dumbbell controlled to shoulder height.
- Complete reps on one side before switching arms.
Coaching Tips
Form Cues
- Brace core to resist rotation
- Keep shoulder packed down
- Drive straight up
- Elbow slightly forward
- Neutral spine throughout
Breathing
Inhale during the lowering phase and exhale forcefully during the press while maintaining core brace.
Tempo
2-1-2
Range of Motion
Lower from full arm extension overhead to elbow at 90 degrees at shoulder height; avoid full elbow lockout.
Safety
Safety Notes
- Start with light weight to master form
- Avoid if acute shoulder pain present
- Maintain neutral spine to protect back
- Controlled descent prevents joint stress
- Do not flare elbows wide
Spotting
Spotting not typically required for unilateral dumbbell work; if using heavy loads, assist from behind the pressing arm for safety.
Common Mistakes
- Torso swaying or rotating
- Shrugging shoulders
- Locking elbows at top
- Using momentum from legs
- Arching lower back
When to Avoid
- Shoulder impingement
- Lower back instability
- Recent rotator cuff injury
Flexibility Needed
- Shoulder flexion to 180 degrees
- Thoracic mobility for overhead reach
Build Up First
- Master basic overhead press form
- Core bracing proficiency
- Unilateral balance awareness
Also known as
Single-Arm Hammer Press, One-Arm Neutral Shoulder Press, Unilateral Hammer Overhead Press
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Single-Arm Shoulder Press
Dumbbells
Shoulders
Dumbbell Hammer-Grip Shoulder Press
Dumbbells
Shoulders
Dumbbell Single-Arm Arnold Press
Dumbbells
Shoulders
Dumbbell Single-Arm Hammer Press
Dumbbells, Flat Bench
Chest
Dumbbell Hammer Curl to Press
Dumbbells
Biceps, Shoulders
Dumbbell Seesaw Shoulder Press
Dumbbells
Shoulders
Dumbbell Burpee to Shoulder Press
Dumbbells
Shoulders
Dumbbell Incline Single-Arm Hammer Press
Dumbbells, Incline Bench
Chest
Dumbbell Decline Single-Arm Hammer Press
Dumbbells, Decline Bench
Chest
Dumbbell Alternate Shoulder Press
Dumbbells
Shoulders
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
