Dumbbell One Arm Shoulder Press

Muscles worked

Setup

1. Stand with feet shoulder-width apart and core braced to stabilize the spine.
2. Clean a single dumbbell to shoulder height with your palm facing inward (neutral grip) or slightly forward.
3. Position your elbow slightly in front of your shoulder in the scapular plane (about 30 degrees forward).
4. Extend your non-working arm out to the side or clench your fist to create full-body tension for balance.

How to do it

1. Exhale as you press the dumbbell vertically until your arm is fully extended overhead.
2. Keep your bicep close to your ear at the top of the movement without shrugging your shoulder into your neck.
3. Inhale as you slowly lower the dumbbell back to the starting position at shoulder height under control.
4. Maintain a steady tempo, focusing on a controlled 2-second eccentric (lowering) phase.

Form checklist

• Keep your ribs tucked and avoid arching your lower back as you press.
• Ensure your forearm remains vertical throughout the entire movement.
• Do not lean toward the non-working side; keep your torso perfectly upright.
• Maintain a slight bend in the knees to provide a stable, athletic base.

Pro tips

• Squeeze your glutes and core on the non-working side to create a stable base and prevent lateral tipping.
• Focus on 'pushing yourself away from the weight' to maximize serratus anterior and deltoid engagement at the top of the rep.

Make it harder

• Perform the exercise from a half-kneeling position to further challenge core stability and hip alignment.
• Add a 3-second pause at the bottom of each rep to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the dumbbell one arm shoulder press work?

The dumbbell one arm shoulder press primarily targets the deltoids, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell one arm shoulder press?

The dumbbell one arm shoulder press uses dumbbell.

Is the dumbbell one arm shoulder press good for beginners?

The dumbbell one arm shoulder press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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