Smart Workout Diary

Dumbbell One-Arm Press Reverse Grip

The dumbbell one-arm reverse-grip shoulder press is a unilateral overhead pressing exercise performed with the palm facing toward you. It primarily trains the deltoids while the triceps assist in extending the elbow, and it also challenges side-to-side shoulder control. It supports shoulder strength, pressing coordination, and balanced upper-body development.

Demonstration

Dumbbell One-Arm Press Reverse Grip — demonstration 1
Dumbbell One-Arm Press Reverse Grip — demonstration 2

Instructions

  1. Set up: Stand tall with feet about hip-width apart and hold one dumbbell at shoulder height with the palm facing toward you.
  2. Brace: Keep the wrist straight, elbow slightly in front of the shoulder, ribs down, and abdomen gently braced.
  3. Press: Exhale as you press the dumbbell overhead in a controlled path until the elbow is straight without forcefully locking it.
  4. Lower: Inhale and slowly return the dumbbell to shoulder height, keeping the torso upright and avoiding a lean or back arch.
  5. Repeat: Complete the planned repetitions with control, then perform the same number on the other arm.
Muscle Group
Delts
Other Muscle Groups
Triceps
Type
Strength
Mechanics
Compound
Equipment
Dumbbell
Difficulty
Intermediate

Technique tips

  1. Choose a manageable load: Use a dumbbell you can press without leaning sideways or arching the lower back.
  2. Keep the wrist stacked: Keep the dumbbell balanced over the forearm rather than allowing the wrist to bend back.
  3. Control the descent: Lower slowly to shoulder height; do not drop the dumbbell or bounce at the bottom.
  4. Stop for pain: End the set if you feel sharp pain or lose control of the shoulder position.
Exercise library