Shoulders · Dumbbell · Compound · Intermediate
Dumbbell One-Arm Shoulder Press
PrimarySecondary
- Main muscles
- Shoulders
- Also working
- Triceps
How to do it
- 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.
Swaps on other equipment
Each has the shoulders as its main muscle and is also a push, on a different piece of equipment.
Other shoulder exercises
- Dumbbell Lateral Raise · Dumbbell
- Dumbbell Lying One-Arm Rear Lateral Raise · Dumbbell
- Dumbbell Lying Rear Lateral Raise · Dumbbell
- Dumbbell One-Arm Upright Row · Dumbbell
- Dumbbell Raise · Dumbbell
- Dumbbell Scaption · Dumbbell
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake