Dumbbell One-Arm Shoulder Press
A single arm overhead press with a dumbbell, done seated or standing, which builds shoulder strength unilaterally with help from the triceps. It is a good addition once a two arm press feels comfortable.
How to do the dumbbell one-arm shoulder press
- Sit on a bench with back support, or stand, holding a dumbbell resting upright on your thigh.
- Clean the dumbbell up to shoulder height using your other hand or leg to help if needed.
- Rotate your wrist so your palm faces forward; this is your starting position.
- Press the dumbbell straight up overhead as you exhale, fully extending your arm.
- Pause briefly at the top before lowering the dumbbell back down slowly as you inhale.
- Complete your reps on one side, then switch arms and repeat.
Original library instructions (6 steps)
- 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.
Common mistakes
- Leaning the torso to one side to help press the weight; keep your core braced and torso upright.
- Pressing the dumbbell out in front rather than straight overhead; keep the path vertical.
- Using a weight too heavy to control with one arm; start lighter than you think for this unilateral version.
- Rushing the clean into position; bring the dumbbell to your shoulder with control before pressing.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 5 to 8 reps per arm, 90 seconds to 2 minutes rest |
| Muscle | 3 to 4 sets of 8 to 12 reps per arm, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 12 to 15 reps per arm, 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Brace your core as if about to be tapped in the stomach, which helps keep the torso stable during the single arm press.
- Rest the free hand on a fixed surface or by your waist for a bit of extra stability.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the single arm dumbbell shoulder press good for beginners?
It is easier to start with a two arm press first, then move to the single arm version once you are comfortable with the overhead position.
What muscles does the single arm dumbbell shoulder press work?
It mainly targets the shoulders, with the triceps helping to lock out the arm at the top.
