ShouldersIntermediate

Dumbbell One-Arm Shoulder Press

Strength movement using Dumbbell.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary ShouldersSupporting Triceps

Movement instructions

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.

Technique guidance

Inhale as the resistance lowers and exhale as you press overhead. Keep the ribs controlled and continue breathing between repetitions.

Arching the lower back or flaring the ribs to move the resistance overhead.
Pressing in an inconsistent path instead of stacking the load over a stable base.
Using momentum or an uncontrolled lowering phase.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Keep the area clear and use a load you can lift into position and lower without dropping.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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