Dumbbell One-Arm Shoulder Press
A intermediate strength exercise for the shoulders, done with a dumbbell.
How to do the 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Dumbbell One-Arm Shoulder Press
Arnold Dumbbell PressDumbbell · Intermediate
Cuban PressDumbbell · Intermediate
Dumbbell One-Arm Upright RowDumbbell · Intermediate
Dumbbell Shoulder PressDumbbell · Intermediate
Iron CrossDumbbell · Intermediate
See-Saw Press (Alternating Side Press)Dumbbell · Intermediate
Standing Palms-In Dumbbell PressDumbbell · Intermediate
Dumbbell Lying One-Arm Rear Lateral RaiseDumbbell · Intermediate
Questions
What muscles does the Dumbbell One-Arm Shoulder Press work?
Mainly the shoulders, with the triceps helping.
Is the Dumbbell One-Arm Shoulder Press good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Dumbbell One-Arm Shoulder Press?
Good alternatives that train the shoulders: Arnold Dumbbell Press, Cuban Press, Dumbbell One-Arm Upright Row or Dumbbell Shoulder Press.
How many sets and reps of the Dumbbell One-Arm Shoulder Press should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).