Dumbbell One Arm Shoulder Press: Are you releasing all the tension as you lower?
Lower the dumbbell slowly and with control. Do not release the tension as you lower it.
How to fix it
- Stand upright holding a dumbbell in one hand beside your shoulder.
- Press the dumbbell overhead.
- Keep the tension on the way down too, slowly lowering the dumbbell beside your shoulder.
The app sets the reps for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 11 reps in each set with an 8kg dumbbell in one hand as planned in your last workout, the app keeps the weight the same and increases your reps to 12. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreShould you also go slowly on the way up?
Sources differ. One guideline document suggests pressing up quickly and lowering slowly. One study set both the lifting and lowering phases to 2 seconds each. Either way, keep the tension on the way down and lower slowly with control.
See this exercise in detail
More on the same body part
Sources
- NSCA, Personal Training Quarterly · Resistance Training for the Older Adult: Progressions to Achieve an Overhead Press
- ExRx.net, Dumbbell One Arm Shoulder Press
- Saeterbakken AH, Fimland MS, European Journal of Applied Physiology (2012)
- Oliva-Lozano JM, Muyor JM, International Journal of Environmental Research and Public Health (2020)
- Dicus JR et al., International Journal of Exercise Science (2018)
- Mayo Clinic, Weight training: Do's and don'ts of proper technique
- NCSF, Proper Lifting Technique
- ACSM, Resistance Training for Health · Infographic
- Garber CE et al., Medicine & Science in Sports & Exercise (2011)
- weighttraining.guide, Dumbbell one-arm shoulder press
This article 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.