Dumbbell One Arm Shoulder Press
Also known as: one arm dumbbell shoulder press
Pressing a single dumbbell overhead loads the obliques nearly as hard as the delt, because nothing on the other side balances the load.
How to do Dumbbell One Arm Shoulder Press
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
- Press the dumbbell upward until your arm is fully extended overhead.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell One Arm Shoulder Press Sets and Reps by Goal
Strength
4 sets of 5-6 reps per arm with 2 minutes rest, bracing the free hand on a rack upright so the torso stays vertical.
Hypertrophy
3-4 sets of 8-12 reps per arm with a 2-second lower, 60-90 seconds rest between arms.
Endurance
3 sets of 15 reps per arm with a light dumbbell, alternating arms with no rest between sides and 60 seconds after the pair.
Common Dumbbell One Arm Shoulder Press Mistakes
Leaning away from the working arm to get the dumbbell moving, which bends the spine sideways under load.
Squeeze the glute on the pressing side and keep both hips level. If a lean is needed to finish the rep, the weight is too heavy.
Pressing the dumbbell up in front of the face instead of over the shoulder joint.
Finish every rep with the wrist, elbow, and shoulder stacked and the dumbbell sitting directly above the ear.
Stopping the descent at chin level so the delt never reaches a full stretch.
Lower until the dumbbell is level with the shoulder and the upper arm is roughly parallel to the floor, then press again.
Easier and Harder Than Dumbbell One Arm Shoulder Press
Swap Dumbbell One Arm Shoulder Press For
Dumbbell One Arm Shoulder Press — Frequently Asked Questions
How do you do the Dumbbell One Arm Shoulder Press?
Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward. Press the dumbbell upward until your arm is fully extended overhead. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell One Arm Shoulder Press work?
The Dumbbell One Arm Shoulder Press primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell One Arm Shoulder Press should I do?
For muscle growth: 3-4 sets of 8-12 reps per arm with a 2-second lower, 60-90 seconds rest between arms. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell One Arm Shoulder Press good for beginners?
Yes. The Dumbbell One Arm Shoulder Press is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell One Arm Shoulder Press?
Try the Cable Supine Reverse Fly, Kettlebell Alternating Press or the Barbell Standing Close Grip Military Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell One Arm Shoulder Press the same as the one arm dumbbell shoulder press?
Yes. The Dumbbell One Arm Shoulder Press is also commonly called the one arm dumbbell shoulder press. Different gyms and training programs label it differently, but "one arm dumbbell shoulder press" refer to this same movement.
