Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsCompound
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Shoulders Muscle Anatomy Diagram

One-Arm Standing Dumbbell Shoulder Press Overview

The one-arm standing dumbbell shoulder press is a variation of the standing dumbbell shoulder press and an exercise used to strengthen the muscles of the shoulders.

The overhead press is a foundational movement for establishing baseline strength and building a completely balanced physique.

Utilizing dumbbells as opposed to performing with a barbell will allow the individual to strengthen each side of the muscle equally.

Performing unilateral movements can help improve weaknesses, balance your strength and aesthetic physique, and work towards reducing injuries by addressing imbalances in the body.

The exercise can be included in shoulder workouts, push workouts, upper body workouts, and full body workouts.

One-Arm Standing Dumbbell Shoulder Press Instructions

  2. Set up for the exercise by grabbing a dumbbell and standing up with your feet around shoulder width apart.
  3. Raise the dumbbell to shoulder height and rotate your palm to face forward.
  4. Take a deep breath then press the dumbbell overhead by extending the elbows and contracting the deltoids.
  5. Slowly lower the dumbbell back to the starting position (the arms should be roughly 90 degrees or slightly lower depending upon limb lengths).
  6. Repeat for the desired number of repetitions, then repeat with your opposite arm.

One-Arm Standing Dumbbell Shoulder Press Tips

  • Always use a full range of motion and control the dumbbell throughout the set.
  • As you press the dumbbell overhead, exhale and drive the bicep to the ear.
  • If you sense any pressure in your neck or traps during the movement, look to address a lack of thoracic spine extension or shoulder flexion.
1 Comment
Posted on: Tue, 01/20/2015 - 14:23

For the One Arm Standing Dumbbell Press how much weight should I start with as a beginner?