Dumbbell One-Arm Shoulder Press
Dumbbell One-Arm Shoulder Press is a resistance exercise – vertical shoulder press exercise involving Anterior deltoid, Lateral deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Anterior deltoid, Lateral deltoid
- Secondary muscles
- Triceps brachii, Serratus anterior, Upper trapezius, Obliques
- Exercise type
- Resistance exercise – vertical shoulder press
Exercise technique
- Choose support
Stand balanced or sit on a back-supported bench, maintaining the chosen position throughout the set.
- One load
Bring the dumbbell to shoulder height with control.
- Hand direction
Turn your palm forward and align the handle over your elbow.
- Torso
Brace your abdominals and glutes; keep the free hand at your side or on a fixed support for balance.
- Press
Exhale and extend the working arm overhead.
- Top balance
Briefly stabilize the dumbbell over the working shoulder without leaning sideways.
- Return
Slowly lower the load to your shoulder and use the same position on the other side after the set.
Key technique points
- Balance over the working shoulder.
- Face your palm forward.
- Keep your wrist above your elbow.
- Use the free hand only for balance.
- Do not arch backward through your lower back.
- Use equal control on both sides.
Common mistakes
Leaning away from the load
Do not tilt your torso to the opposite side as the dumbbell rises; maintain unilateral support with your abdominals.
Leg drive
If standing, do not begin the press with a knee dip; perform this through shoulder and elbow drive.
Pulling with the support arm
Do not hang from a post with your free hand to raise your torso; use support only for balance.
Bending the wrist backward
Do not let the dumbbell fall toward your fingers; keep the heel of your palm over your forearm.
Drifting behind the head
Do not move the weight behind your shoulder at the top; stop on the vertical support line.
Dropping onto the shoulder
Do not release the descent and strike your shoulder; brake elbow flexion with control.
Frequently asked questions
Dumbbell One-Arm Shoulder Press: why is “Leaning away from the load” a mistake?
Do not tilt your torso to the opposite side as the dumbbell rises; maintain unilateral support with your abdominals.
Dumbbell One-Arm Shoulder Press: why is “Leg drive” a mistake?
If standing, do not begin the press with a knee dip; perform this through shoulder and elbow drive.
Dumbbell One-Arm Shoulder Press: why is “Pulling with the support arm” a mistake?
Do not hang from a post with your free hand to raise your torso; use support only for balance.
Dumbbell One-Arm Shoulder Press: why is “Bending the wrist backward” a mistake?
Do not let the dumbbell fall toward your fingers; keep the heel of your palm over your forearm.
Dumbbell One-Arm Shoulder Press: why is “Drifting behind the head” a mistake?
Do not move the weight behind your shoulder at the top; stop on the vertical support line.
Dumbbell One-Arm Shoulder Press: why is “Dropping onto the shoulder” a mistake?
Do not release the descent and strike your shoulder; brake elbow flexion with control.
What should I focus on when doing Dumbbell One-Arm Shoulder Press?
Balance over the working shoulder. Face your palm forward. Keep your wrist above your elbow. Use the free hand only for balance. Do not arch backward through your lower back. Use equal control on both sides.
Related exercises
- Arnold Press
- Barbell Push Press
- Alternating Battle Rope Waves
- Bear Crawl
- Single-arm Cable Lateral Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.