How to Do Dumbbell One-Arm Shoulder Press
Step-by-step instructions, muscles worked and workouts that use the dumbbell one-arm shoulder press.
| Main muscles | Shoulders |
| Also works | Triceps |
| Equipment | Dumbbell |
| Level | Intermediate |
| Type | Strength |
How to do it
- Grab 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.
- Clean 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.
- Rotate the wrist so that the palm of your hand is facing forward. This is your starting position.
- As you exhale, push the dumbbell up until your arm is fully extended.
- After a second pause, slowly come down back to the starting position as you inhale.
- Repeat for the recommended amount of repetitions and then switch arms.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Similar exercises
Gear for this exercise
Adjustable dumbbellsA full home gym in one small space.See it on Amazon →
Adjustable workout benchUnlocks presses, rows and step-ups at home.See it on Amazon →New fat-loss tips every day. Follow danfitnz everywhere: