Exercise

Dumbbell One-Arm Shoulder Press

Also known as: one arm dumbbell shoulder press, single arm db shoulder press, single arm overhead press dumbbell, db one arm ohp

Dumbbell One-Arm Shoulder Press — position 2

Dumbbell One-Arm Shoulder Press is a compound exercise for the shoulders. Main target: anterior deltoid. Also works: triceps lateral head, triceps long head and traps. Equipment: dumbbell.

EquipmentDumbbell

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Anterior deltoid

Secondary

Triceps lateral head Triceps long head Traps

How to do it

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.