Dumbbell One-Arm Shoulder Press

The Dumbbell One-Arm Shoulder Press targets the Shoulders and suits intermediate-level lifters. With 6 distinct steps, proper form is straightforward to learn and execute.

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Dumbbell One-Arm Shoulder Press - starting position

Starting position

Dumbbell One-Arm Shoulder Press - ending position

Ending position

Muscles Worked

Primary Shoulders
Secondary Triceps

The shoulders handles the primary load during this movement. The triceps assist as stabilizers throughout the range of motion.

How to Dumbbell One-Arm Shoulder Press

  1. 1

    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.

  2. 2

    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.

  3. 3

    Rotate the wrist so that the palm of your hand is facing forward. This is your starting position.

  4. 4

    As you exhale, push the dumbbell up until your arm is fully extended.

  5. 5

    After a second pause, slowly come down back to the starting position as you inhale.

  6. 6

    Repeat for the recommended amount of repetitions and then switch arms.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

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Frequently Asked Questions

What muscles does the Dumbbell One-Arm Shoulder Press work?

The Dumbbell One-Arm Shoulder Press primarily works the Shoulders. Secondary muscles include the Triceps, which assist during the movement.

Is the Dumbbell One-Arm Shoulder Press good for beginners?

The Dumbbell One-Arm Shoulder Press is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Dumbbell One-Arm Shoulder Press?

You need dumbbell to perform the Dumbbell One-Arm Shoulder Press. Most commercial gyms will have this available.

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