Dumbbell One-Arm Shoulder Press
Bring a single dumbbell to shoulder height, palm facing forward, and press it overhead. Extend fully, lower under control, then switch arms.
- Difficulty
- Intermediate
- Type
- Strength
- Mechanic
- Compound
- Force direction
- Push
- Muscles
- 4
Form sequence
01 · setup
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.
02 · clean up
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.
03 · start position
Rotate the wrist so that the palm of your hand is facing forward. This is your starting position.
04 · press · Key step
As you exhale, push the dumbbell up until your arm is fully extended.
05 · lower
After a second pause, slowly come down back to the starting position as you inhale.
06 · switch arms
Repeat for the recommended amount of repetitions and then switch arms.
