Dumbbell One Arm Shoulder Press

Dumbbell One Arm Shoulder Press

The Dumbbell One Arm Shoulder Press is a highly effective exercise that targets the shoulder muscles, helping to build strength and improve overall upper body definition. This exercise primarily works the deltoids (shoulder muscles), as well as the trapezius and triceps. To perform the Dumbbell One Arm Shoulder Press, you will need a set of dumbbells and a bench or sturdy surface to sit on. Begin by sitting on the bench with your back straight, feet flat on the floor, and core engaged. Hold one dumbbell in your hand at shoulder level, palm facing forward, and the other hand resting on your thigh for stability. Press the dumbbell upward, extending your arm fully overhead while keeping your core tight. As you lower the weight back down, be sure to control the movement and avoid any swinging or jerking motions. Repeat the exercise for the desired number of repetitions, then switch to the other arm. To get the most out of this exercise, it's important to use the proper weight. Start with a weight that challenges your muscles, but allows you to maintain proper form throughout the movement. Additionally, be mindful of your breathing - exhale as you press the weight up and inhale as you lower it back down. Incorporating the Dumbbell One Arm Shoulder Press into your upper body workout routine can help improve shoulder stability, increase muscle mass, and enhance your overall upper body strength. As with any exercise, it's essential to listen to your body, start with lighter weights if you're a beginner, and gradually increase the weight as your strength progresses. Remember to warm up properly before any workout session and cool down with stretches afterward to avoid injury.


  • Start by sitting on a flat bench with a dumbbell in one hand and your feet planted firmly on the ground.
  • Bring the dumbbell up to shoulder height, with your palm facing forward and your elbow bent at a 90-degree angle.
  • Press the dumbbell upward, fully extending your arm without locking your elbow.
  • Slowly lower the dumbbell back to the starting position, maintaining control throughout the movement.
  • Repeat the exercise for the desired number of repetitions, then switch to the other arm.

Tips & Tricks

  • Focus on maintaining proper posture throughout the movement.
  • Brace your core to stabilize your body and prevent excessive swaying.
  • Use a weight that challenges you but still allows you to maintain proper form.
  • Keep your movement slow and controlled, avoiding any jerking or sudden movements.
  • Engage your shoulder and upper back muscles to actively stabilize the weight.
  • Inhale as you lower the weight and exhale as you press it overhead.
  • Include this exercise in your regular shoulder workout routine for balanced development.
  • Gradually increase the weight as you get stronger to continue progressing.
  • Avoid overarching or shrugging your shoulders at the top of the movement.
  • Make sure to warm up your shoulders before performing this exercise to prevent injury.


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