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
Dumbbell One-Arm Shoulder Press: common questions
What muscles does the Dumbbell One-Arm Shoulder Press work?
The Dumbbell One-Arm Shoulder Press primarily works the Shoulders. It also recruits the Triceps as supporting muscles.
Is the Dumbbell One-Arm Shoulder Press suitable for beginners?
The Dumbbell One-Arm Shoulder Press is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Dumbbell One-Arm Shoulder Press?
To do the Dumbbell One-Arm Shoulder Press you'll need a dumbbell.
Is the Dumbbell One-Arm Shoulder Press a compound or isolation exercise?
The Dumbbell One-Arm Shoulder Press is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Dumbbell One-Arm Shoulder Press with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Dumbbell One-Arm Shoulder Press sets, free.
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