Shoulders
The main muscle group listed for this exercise.
Exercise guide
Dumbbell One-Arm Shoulder Press
Dumbbell One-Arm Shoulder Press is an intermediate-level shoulder exercise performed with dumbbells. It also involves the arms and back.
Dumbbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Shoulders
Dumbbell One-Arm Shoulder Press also involves arms, back.
Strength
Movement pattern: vertical push. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Dumbbell One-Arm Shoulder Press
- Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
- Clean the dumbbell up to bring it to shoulder height. The other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface.
- Rotate the wrist so that the palm of your hand is facing forward. This is your starting position.
- As you exhale, push the dumbbell up until your arm is fully extended.
- After a second pause, slowly come down back to the starting position as you inhale.
- Repeat for the recommended amount of repetitions and then switch arms.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
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View exerciseBarbell Shoulder Press
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View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Dumbbell One-Arm Shoulder Press.
What muscles does Dumbbell One-Arm Shoulder Press work?
Dumbbell One-Arm Shoulder Press primarily trains the shoulders and also involves the arms and back.
Is Dumbbell One-Arm Shoulder Press beginner-friendly?
It is listed as intermediate.
What equipment do I need for Dumbbell One-Arm Shoulder Press?
This variation uses dumbbells.
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