Dumbbell One Arm Shoulder Press
How to do it
Starting position
- Lift a dumbbell with one hand and bring it beside your shoulder.
- Doing it seated reduces torso sway, and doing it standing also uses torso strength.
- Keep your elbow slightly in front of your torso.
- Draw your ribs down and brace your abs.
Movement
- Press the dumbbell straight up overhead.
- Keep your body from leaning to the opposite side as you press.
- Pause briefly when your arm is almost fully extended.
- Slowly lower it to the side of your shoulder.
Breathing
Exhale as you press up, and inhale as you lower.
Cautions
- If you arch your lower back as you press, your lower back works instead of your shoulders.
- If your torso leans to the side, you lose tension, so lower the weight.
- If you feel a sharp pinch in the front of your shoulder, bring your elbow slightly more forward.
Exercise info
| Primary muscles |  Front delts Side delts |
|---|---|
| Secondary muscles | Triceps · Traps · Abs |
| Equipment |  Dumbbell |
| Movement pattern | Vertical push |
| Rep range | 10–15 reps (one side at a time) |
29 similar exercises
Representative exercise: Dumbbell One Arm Shoulder Press
- Dumbbell Seated W Press
- Dumbbell Arnold Press II
- Dumbbell Seated Arnold Press
- Dumbbell Bench Seated Press
- Dumbbell Face Down Lying Shoulder Press
- Dumbbell Single Arm Z Press
- Kettlebell Alternating Press
- Dumbbell Alternate Side Press
- Dumbbell Scott Press (Demo 2)
- Dumbbell Seated Alternate Press
- Dumbbell Seated Close Grip Press
- Dumbbell Seated Reverse Arnold Press
- Dumbbell Kneeling Opposite Shoulder Press
- Dumbbell Split Stance Single Arm Overhead Press
- Kettlebell Single Arm Shoulder Press
- Kettlebell Seated One Arm Military Press
- Dumbbell Single Arm Z Press (Demo 2)
- Dumbbell Kneeling Single Arm Shoulder Press
- Dumbbell Half Kneeling Single Arm Shoulder Press
- Dumbbell Scott Press
- Dumbbell Variable Press
- Dumbbell Alternate Z-Press
- Dumbbell Half Kneeling Filly Press
- Kettlebell Single Arm Side Press
- Kettlebell One Arm Military Press To The Side
- Kettlebell Standing Bottoms-Up One Arm Shoulder Press
- Dumbbell Kneeling One Arm Bottoms Up Press
- Kettlebell Kneeling One Arm Bottoms-Up Press
- Kettlebell Half Kneeling One Arm Bottoms-Up Press
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 17.3 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Seated Dumbbell Shoulder PressEasierMachine Military Press (Plate Loaded)EasierDumbbell Variable PressHarderDumbbell Kneeling One Arm Bottoms Up PressHarderLandmine Single Arm PressSimilar exerciseSmith Standing Military PressSimilar exerciseParallette Pike Push-UpSimilar exerciseBand Shoulder PressSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.