Dumbbell Single-Arm Shoulder Press
A unilateral vertical pressing movement using a dumbbell that targets the shoulders and triceps. It improves overhead strength, core stability, and addresses bilateral strength deficits.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Abs, Obliques, 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
9/10Anterior Delts, Medial Delts
Triceps
8/10Lateral Head, Long Head
Abs
4/10Rectus Abdominis, Transverse Abdominis
Obliques
4/10External Obliques, Internal Obliques
Traps
3/10Upper Traps
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-120 seconds • Rest long enough to allow core stabilization to recover between sets.
How to Perform
Stand feet shoulder-width apart, holding one dumbbell in a neutral grip at shoulder height, elbow tucked slightly forward. Brace your core tightly and ensure the non-working arm is relaxed or held out for balance.
- Inhale and initiate the press by driving the dumbbell straight overhead.
- Fully extend your elbow until the arm is locked out above your head.
- Maintain a tight core, preventing any trunk leaning or swaying.
- Slowly lower the dumbbell back down to the starting shoulder height position.
- Complete all prescribed repetitions on one side before switching to the other arm.
Coaching Tips
Form Cues
- Stack joint alignment.
- Brace hard, chest up.
- Keep the ribs down.
- Press straight up.
Breathing
Inhale deeply and brace the core before the lift; exhale forcefully as you press the dumbbell overhead.
Tempo
2-0-1
Range of Motion
Press from shoulder height until the elbow is fully extended, ensuring the bicep finishes close to the ear.
Safety
Safety Notes
- Start light to master core bracing before increasing weight.
- Stop the set immediately if you experience sharp shoulder pain.
- Avoid excessive back arching; prioritize core stability over weight.
Spotting
Not recommended. If failing, drop the dumbbell safely away from the body or use a weight you can manage.
Common Mistakes
- Leaning the torso excessively to the side.
- Arching the lower back during the lockout.
- Shrugging the shoulder too early.
- Stopping short of full overhead extension.
When to Avoid
- Acute rotator cuff injury.
- Severe low back instability.
- Limited thoracic spine extension.
Flexibility Needed
- Adequate shoulder flexion for overhead position.
- Good thoracic mobility.
Build Up First
- Competency in standard bilateral overhead press.
- Ability to maintain strong core brace.
Also known as
Dumbbell One Arm Press, Single Dumbbell Overhead Press, Standing Single Arm Press, One-Arm Dumbbell Overhead Press
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