Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- MechanicsCompound
- Force TypePush
- Experience LevelBeginner
- Secondary Muscles
Triceps
Shoulders
One-Arm Neutral Grip Dumbbell Shoulder Press Overview
The one-arm neutral grip dumbbell shoulder press is a variation of the standing dumbbell shoulder press and is 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. Using a neutral grip can be beneficial to alleviate shoulder and elbow pain many experience while pressing.
Performing unilateral movements can also 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 Neutral Grip Dumbbell Shoulder Press Instructions
- Grab a dumbbell with a neutral grip and assume a shoulder-width stance.
- Raise the dumbbell to around shoulder height while maintaining a neutral grip. You can place your other hand on your waist for support. This is the starting position.
- Slowly press the dumbbell overhead by extending the elbows and contracting the deltoids.
- Once your arm is fully extended, begin lowering the dumbbell back down to the starting position.
- Repeat this movement for the desired amount of reps, and then repeat with your other arm.
One-Arm Neutral Grip 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.
- If you have lower back problems, the seated neutral grip dumbbell shoulder press may be a better version to try.
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