Smart Workout Diary

Dumbbell One-Arm Shoulder Press

The Dumbbell One-Arm Shoulder Press is a unilateral overhead pressing exercise performed with one dumbbell. It primarily trains the deltoids while the triceps and upper chest assist, and the trunk works to keep the torso stable. It supports shoulder strength, balanced side-to-side development, and overhead pressing control.

Demonstration

Dumbbell One-Arm Shoulder Press — demonstration 1
Dumbbell One-Arm Shoulder Press — demonstration 2

Instructions

  1. Set up: Stand tall with feet about hip-width apart, holding one dumbbell at shoulder height with a neutral or palm-forward grip. Keep the wrist stacked over the elbow.
  2. Brace: Tighten the abdominals and glutes, keep the ribs down, and maintain a neutral spine without leaning to either side.
  3. Press: Exhale as you press the dumbbell overhead in a controlled path until the elbow is straight and the weight is balanced above the shoulder.
  4. Lower: Inhale and slowly return the dumbbell to shoulder height. Keep the elbow under the weight and complete all repetitions before changing arms.
Muscle Group
Delts
Other Muscle Groups
Triceps
Type
Strength
Mechanics
Compound
Equipment
Dumbbell
Difficulty
Intermediate

Technique tips

  1. Avoid leaning: If you arch the lower back or lean away from the working arm, reduce the load and re-brace your trunk.
  2. Use control: Do not use leg drive or bounce the dumbbell; press and lower at a steady pace.
  3. Choose a comfortable grip: A neutral grip can be more comfortable for some shoulders while keeping the same controlled press path.
Exercise library