Dumbbell One Arm Shoulder Press

Dumbbell One Arm Shoulder Press

The Dumbbell One Arm Shoulder Press is a strength-building exercise that isolates and targets the shoulder muscles, specifically the deltoids. This exercise allows for a focus on unilateral movements, ensuring that each shoulder is worked independently, helping to correct imbalances and enhance muscular coordination. Using a dumbbell increases the versatility of the movement, allowing the practitioner to adjust grip and positioning to better suit individual comfort or specific training goals. This adaptability makes the Dumbbell One Arm Shoulder Press a favored choice among athletes and fitness enthusiasts who aim to develop strong, balanced, and functional shoulders. The nature of this exercise also recruits secondary muscle groups such as the triceps and upper trapezius, offering a compound benefit. Engaging these additional muscles not only aids in lifting heavier weights but also helps in stabilizing the core throughout the exercise, promoting an overall balanced posture and improved upper body strength. The Dumbbell One Arm Shoulder Press is suited for a variety of fitness levels and can be integrated into strength training routines or circuit training for enhanced conditioning.


  • Start by standing with your feet shoulder-width apart and holding a dumbbell in one hand.
  • Raise the dumbbell to shoulder level, keeping your elbow bent and your palm facing forward.
  • Engage your core and press the dumbbell overhead, fully extending your arm and keeping it in line with your shoulder.
  • Pause briefly at the top and then slowly lower the dumbbell back to shoulder level.
  • Repeat for the desired number of repetitions and then switch sides.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability.
  • Make sure to keep your back straight and avoid excessive arching or leaning.
  • Start with a weight that allows you to maintain proper form and gradually increase as you become stronger.
  • Control the movement by performing the exercise in a slow and controlled manner.
  • Exhale as you press the dumbbell overhead and inhale as you lower it back to the starting position.
  • Avoid locking your elbow at the top of the movement to prevent unnecessary stress on the joint.
  • Focus on the shoulder muscles by consciously contracting them during the exercise.
  • Don't forget to warm up your shoulders with dynamic stretches before starting the exercise.
  • Incorporate other shoulder exercises into your routine to target different angles and muscle fibers.
  • Listen to your body and adjust the range of motion or weight if you experience any discomfort or pain.


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