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Dumbbell One-Arm Shoulder Press

Performed unilaterally with one arm to expose left/right asymmetries, this variation primarily targets your Shoulders, with support from Triceps. It requires dumbbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Dumbbell · Compound · Push

Primary muscles: Shoulders Secondary muscles: Triceps

How to perform Dumbbell One-Arm Shoulder Press

  1. Step 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. Step 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. Step 3. Rotate the wrist so that the palm of your hand is facing forward. This is your starting position.
  4. Step 4. As you exhale, push the dumbbell up until your arm is fully extended.
  5. Step 5. After a second pause, slowly come down back to the starting position as you inhale.
  6. Step 6. Repeat for the recommended amount of repetitions and then switch arms.

Frequently asked questions

What are the primary muscles targeted by the dumbbell one-arm shoulder press?

This exercise primarily targets the anterior and lateral heads of the deltoids. The unilateral nature also forces the core musculature to stabilize the torso against lateral forces.

How should I position my elbow during the movement?

Keep your elbow tucked slightly forward at a 30 to 45-degree angle from the torso rather than flared directly out to the side. This position, known as the scapular plane, reduces stress on the shoulder joint.

What is a common mistake to avoid during this lift?

Avoid excessive arching of the lower back to compensate for heavy weight. Maintain a neutral spine and keep your glutes and core engaged to provide a stable base for the press.

How can a beginner progress if they lack shoulder stability?

Beginners can perform the movement while seated with back support to isolate the shoulders. As stability improves, transition to a standing position to increase core involvement and balance requirements.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions per arm with a weight that allows for a full range of motion. Ensure equal volume is completed on both sides to prevent muscular imbalances.

Sample sets & reps for Dumbbell One-Arm Shoulder Press

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch
  • Back Flyes - With Bands — band

See all Shoulders exercises →

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