Shoulders / Beginner / Compound (multi-joint)

One-Arm Dumbbell Shoulder Press

A standing single-arm overhead press that trains the shoulders and challenges core stability.

At a glance

Primary

Front delts, Side delts

Secondary

Triceps, Upper traps, Obliques, Serratus anterior

Equipment

Dumbbells

Movement pattern

Overhead push

Level

Beginner

Type

Shoulders, Compound (multi-joint), One side at a time

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Stand with feet shoulder-width apart and hold a dumbbell at shoulder height; place the other hand on your hip.
2. Brace your core.
3. Press the dumbbell straight overhead until your arm is fully extended.
4. Lower it back to shoulder height under control.

Tips

• Do not lean to the side.
• Keep the wrist stacked over the elbow.

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