One Arm Dumbbell Shoulder Press

Exercise Summary
Primary Muscle(s) Shoulders
Secondary Muscle(s) Triceps
Equipment Dumbbell
Emphasis Compound
Type Push

One Arm DB Shoulder Press Instructions

  • Stand in a strong, athletic posture:
    • Chest up and shoulders back
    • Knees slightly flexed
    • Core is braced with a neutral spine.
  • Lift the dumbbell to shoulder height. 
  • The opposite hand is resting on your stomach or hip 
  • Your triceps are parallel to the floor at the start of the movement. Your forearms and wrists remain vertical throughout the movement.
    • They should never be lower than this at any point during the exercise.
    • Your wrists never "roll" back.
  • With your palm facing forward, press the dumbbells overhead until the arm is extended.
    • Imagine bringing your armpit forward as you press.
    • Your delts and triceps are handling the load while your core is braced.
  • Your arm will finish fully extended overhead.
  • Lower the dumbbells back to the starting level.


  • Don't lose your strong posture as you fatigue. Don't let your low back arch!
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