One Arm Dumbbell Shoulder Press

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

One Arm Dumbbell Shoulder Press Instructions

  • Stand in a strong, athletic posture: chest up, knees slightly flexed, core braced, glutes engaged, and shoulders pinned back.
  • Lift the dumbbell to shoulder height. 
  • The opposite hand is resting on your stomach or hip 
  • With your palm facing forward, press the dumbbells overhead until the arms are extended.
  • Your delts and triceps are handling the load while your core is braced.
  • Your arm will finish in a neutral position overhead.
  • Lower the dumbbells back to the starting level.


  • Visualize bringing your armpit forward as you complete the movement.
  • Keep your shoulders pinned back and chest up throughout the exercise.
  • Your triceps are parallel to the floor at the beginning of the movement. They should never be lower than this at any point during the exercise.
  • You do not want to be arching your lumbar excessively. 
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