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Dumbbell Single-Arm Neutral-Grip Overhead Press
A unilateral vertical press using a dumbbell with a neutral grip that targets the shoulders and triceps to build upper body strength and address imbalances; enhances core stability.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Traps, Obliques
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
9/10Anterior Delts, Medial Delts
Triceps
8/10Lateral Head, Medial Head
Chest
6/10Upper Chest
Traps
5/10Upper Traps, Mid Traps
Obliques
4/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding a dumbbell at shoulder height in one hand with a neutral grip, palm facing inward. Brace core and maintain soft knees.
- Exhale and press the dumbbell overhead, extending elbow fully.
- Align wrist, elbow, and shoulder at top.
- Inhale and lower the dumbbell slowly to starting position.
- Keep core engaged to resist rotation.
- Switch arms after completing reps on one side.
Coaching Tips
Form Cues
- Press in scapular plane
- Brace core tight
- Elbow at 45 degrees
- Head forward at top
- Neutral wrist throughout
Breathing
Inhale during the lowering phase; exhale as you press overhead while bracing your core.
Tempo
2-1-1
Range of Motion
Lower until upper arm is parallel to the floor; press until arm is fully extended overhead without locking elbows.
Safety
Safety Notes
- Avoid if acute shoulder pain
- Ensure shoulder mobility before loading
- Use posterior pelvic tilt to protect spine
- Start with light weights
- Do not hyperextend elbows
Spotting
Spotter can assist by supporting the elbow during heavy sets; not typically required for moderate weights.
Common Mistakes
- Arching lower back
- Flared elbows
- Swinging with momentum
- Rotating torso
- Incomplete lockout
When to Avoid
- Shoulder impingement
- Lower back instability
- Recent elbow injury
Flexibility Needed
- Shoulder flexion to 180 degrees
- Adequate thoracic mobility
Build Up First
- Master basic overhead press form
- Core bracing competency
Also known as
Single-Arm Neutral Dumbbell Press, Neutral-Grip One-Arm Shoulder Press, Single-Arm Neutral Overhead Press, Unilateral Neutral Dumbbell Shoulder Press
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