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Shoulders · Dumbbell · Intermediate

How to do Dumbbell One Arm Shoulder Press

The dumbbell one arm shoulder press is a unilateral overhead pressing exercise that targets the deltoid muscles, while also engaging the triceps and upper back for stabilization. This movement helps build shoulder strength and stability, and challenges core engagement due to the single-arm nature of the exercise.

Dumbbell One Arm Shoulder Press demonstration
Primary muscle
Shoulders
Also works
Triceps and Upper back
Equipment
Dumbbell
Level
Intermediate
Category
Shoulders

How to do Dumbbell One Arm Shoulder Press, step by step

  1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
  2. Engage your core and press the dumbbell straight up overhead, fully extending your arm.
  3. Pause for a moment at the top, then slowly lower the dumbbell back to shoulder level.
  4. Repeat for the desired number of repetitions, then switch to the other arm.

Muscles worked

Dumbbell One Arm Shoulder Press works your shoulders as the main mover, with help from your triceps and upper back.

Track Dumbbell One Arm Shoulder Press in SPLYT

Dumbbell One Arm Shoulder Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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