How to do the Dumbbell One Arm Shoulder Press
Dumbbell One Arm Shoulder Press is an intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Triceps and Upper Back.
Dumbbell One Arm Shoulder Press demonstration · © GymiaFit
Dumbbell One Arm Shoulder Press at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Upper Back
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell One Arm Shoulder Press step by step
- 1Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
- 2Press the dumbbell upward until your arm is fully extended overhead.
- 3Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- 4Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell One Arm Shoulder Press — questions
What muscles does the Dumbbell One Arm Shoulder Press work?
The Dumbbell One Arm Shoulder Press primarily targets the Delts. It also recruits the Triceps, Upper Back as secondary movers.
What equipment do I need for the Dumbbell One Arm Shoulder Press?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell One Arm Shoulder Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell One Arm Shoulder Press?
Dumbbell Alternate Side Press, Dumbbell Arnold Press, Dumbbell Arnold Press V. 2 train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell One Arm Shoulder Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.