Dumbbell One-Arm Shoulder Press

Also called one arm dumbbell press, single arm shoulder press and one arm db press.

Works

Shoulders, plus triceps

Equipment

Dumbbells

Level

Intermediate

Type

Compound, one side at a time

How to do it

Setup. 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.

1. 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.
2. Rotate the wrist so that the palm of your hand is facing forward. This is your starting position.
3. As you exhale, push the dumbbell up until your arm is fully extended.
4. After a second pause, slowly come down back to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions and then switch arms.

Cues

• Back supported, dumbbell at the shoulder.
• Brace, no leaning.
• Press straight up.
• Lower to ear level.

Common mistakes

• Leaning away from the weight.
• Arching the back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Easier

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