The dumbbell one arm shoulder press is a unilateral overhead pressing exercise that targets the deltoid muscles, with secondary emphasis on the tricep and upper back. It requires core stability and coordination to maintain balance while pressing with one arm.
Also Works
TricepsUpper Back
How to Perform
1
Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
2
Press the dumbbell upward until your arm is fully extended overhead.
3
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
4
Repeat for the desired number of repetitions, then switch to the other arm.
Pro Tips
•Brace your core hard to resist the rotational force from pressing with one arm, which turns this into a great core exercise as well.
•Press straight up over the shoulder joint, not across the body, for a clean vertical pressing path.
•Start with your weaker side each set to ensure balanced shoulder development.
Common Mistakes
•Leaning to the opposite side to compensate for the unilateral load, which puts lateral stress on the spine.
•Failing to brace the core, allowing the torso to twist during the press.
•Flaring the elbow out too wide at the start position, which stresses the shoulder joint.