VideoDumbbell One-Arm Shoulder Press
Learn how to do dumbbell one-arm shoulder press with a clear setup, controlled movement, and a technique you can repeat.
How to do dumbbell one-arm shoulder press
- 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.
Dumbbell One-Arm Shoulder Press: muscles worked
Primary focus: shoulders. Supporting muscles: Triceps.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do dumbbell one-arm shoulder press?
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.
What muscles does dumbbell one-arm shoulder press work?
Dumbbell One-Arm Shoulder Press primarily trains the shoulders, with the triceps contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for dumbbell one-arm shoulder press?
Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position.
What can I do instead of dumbbell one-arm shoulder press?
Related options include Dumbbell Shoulder Press, Dumbbell Incline Shoulder Raise, Seated Dumbbell Press. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
Related shoulders exercises
6 ways to move.
Find the one that fits.
Showing 1–6 of 6 exercises
Compare related movement setups
Browse the directory pages containing dumbbell one-arm shoulder press and the related movements above to compare equipment and technique choices.
Your body. Your next move.
Preparing the interactive view…
Explore another muscle.
Choose a muscle on the body or below. Discover the movement, see the technique, then make it yours.
Browse every exercise