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Exercise 0361 · REF 84RyJf8

Dumbbell One Arm Shoulder Press exercise animation

Dumbbell One Arm Shoulder Press

Category
Shoulders
Equipment
Dumbbell
Target
Delts

Pressing overhead with one arm at a time forces the obliques and deep core to resist lateral flexion, since the torso wants to lean away from the loaded side. That anti-lean demand is a real training benefit a two-arm press doesn't offer. It also makes shoulder strength differences between sides obvious fast.

How to Do the Dumbbell One Arm Shoulder Press

  1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
  2. Press the dumbbell upward until your arm is fully extended overhead.
  3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  4. Repeat for the desired number of repetitions, then switch to the other arm.

Muscles Worked

The Dumbbell One Arm Shoulder Press primarily targets the Delts, with Triceps as the primary synergist muscle group, along with the Upper Back.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell One Arm Shoulder Press work?
The Dumbbell One Arm Shoulder Press primarily targets the delts, with the triceps and upper back assisting.
What equipment do I need for the Dumbbell One Arm Shoulder Press?
The Dumbbell One Arm Shoulder Press is done with a dumbbell.
What's a good alternative to the Dumbbell One Arm Shoulder Press?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.