Dumbbell One-Arm Shoulder Press
How to do the Dumbbell One-Arm Shoulder Press with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Triceps
Dumbbell
How to do the Dumbbell One-Arm Shoulder Press
- 1
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.
- 2
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.
- 3
Rotate the wrist so that the palm of your hand is facing forward. This is your starting position.
- 4
As you exhale, push the dumbbell up until your arm is fully extended.
- 5
After a second pause, slowly come down back to the starting position as you inhale.
- 6
Repeat for the recommended amount of repetitions and then switch arms.
Log it, see it on your body.
Every Dumbbell One-Arm Shoulder Press set you log feeds Ascend's anatomy heatmap — so your shoulders volume is visible at a glance — and counts toward your bodyweight-strength tier.
More shoulders exercises
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