Dumbbell Single-Arm Shoulder Press
Unilateral overhead press with one dumbbell targets deltoids and triceps for shoulder strength and stability; corrects imbalances while engaging core to resist rotation.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Abs, Obliques, Chest, Traps, Lower Back
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
7/10Lateral Head, Long Head, Medial Head
Abs
5/10Transverse Abdominis
Obliques
5/10External Obliques, Internal Obliques
Chest
4/10Upper Chest
Traps
3/10Upper Traps
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Longer for heavier sets
How to Perform
Stand with feet shoulder-width apart, holding one dumbbell at shoulder height with elbow bent at 90 degrees and palm facing forward. Brace core and place free hand on hip for balance.
- Inhale and brace core.
- Exhale as you press dumbbell straight overhead until arm is fully extended.
- Keep wrist, elbow, and shoulder aligned vertically at top.
- Pause briefly at lockout.
- Inhale as you lower dumbbell slowly to shoulder height.
- Maintain stable torso without leaning.
- Switch sides after completing reps on one arm.
Coaching Tips
Form Cues
- Drive through elbow.
- Keep core tight.
- Elbow forward at 45 degrees.
- Avoid shrugging shoulders.
- Stack joints at top.
Breathing
Inhale during lowering phase and brace core; exhale forcefully during the press.
Tempo
2-1-1
Range of Motion
From dumbbell at shoulder height with 90-degree elbow bend to full arm extension overhead with bicep near ear, without overextending shoulder.
Safety
Safety Notes
- Avoid heavy weights that compromise form
- Do not arch lower back
- Stop if shoulder pain occurs
- Use lighter weight with limited mobility
- Consult professional for injury history
Spotting
Not typically required for single dumbbell; use power rack safeties if seated on bench for heavier loads.
Common Mistakes
- Leaning or rotating torso
- Flaring elbows wide
- Using momentum to press
- Shrugging shoulders up
- Incomplete lockout
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
- Lower back instability
Flexibility Needed
- Shoulder flexion to 160 degrees
- Adequate thoracic mobility
Build Up First
- Mastery of bilateral shoulder press
- Core bracing competency
Also known as
Single-Arm Dumbbell Press, One-Arm Shoulder Press, Unilateral Dumbbell Overhead Press
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