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Dumbbell One Arm Shoulder Press (version 2)

Dumbbell One Arm Shoulder Press (version 2)

The Dumbbell One Arm Shoulder Press (version 2) is an excellent exercise that targets the deltoid muscles in your shoulders, specifically the front and middle delts. This exercise can help you build strength, enhance shoulder stability, and improve overall upper body functionality. By using dumbbells, you engage more stabilizer muscles, providing a more well-rounded workout. To perform the Dumbbell One Arm Shoulder Press (version 2), you'll need a set of dumbbells and a bench. Start by sitting on the bench with your feet planted firmly on the ground, hip-width apart. Hold one dumbbell in your hand, with your palm facing forward, and raise it to shoulder level. Ensure your elbow is bent at a 90-degree angle, creating a "L" shape. Now, push the dumbbell upward, extending your arm fully while keeping your core engaged and your back straight. Exhale as you press the weight upward and inhale as you lower it back down to the starting position. Remember to maintain control throughout the movement, avoiding any jerking or swinging motions. When performing the Dumbbell One Arm Shoulder Press (version 2), aim for three sets of 8-12 reps per arm, resting for 60-90 seconds between sets. Adjust the weight accordingly to ensure proper form and a challenging workout. This exercise can be included in your upper body or shoulder-focused workouts, helping you build strength and sculpt your shoulders. Always remember to warm up before starting any exercise routine and consult with a fitness professional if you have any specific concerns or limitations. Incorporate this exercise into your workout routine, and you'll be on your way to stronger and more defined shoulders in no time!


  • Start by standing with your feet shoulder-width apart and hold a dumbbell in one hand with an overhand grip, positioning it just above your shoulder.
  • Engage your core and press the dumbbell overhead, extending your arm fully.
  • Pause for a moment at the top of the movement, ensuring your shoulder is stable and not shrugged.
  • Lower the dumbbell slowly back to the starting position, maintaining control and keeping your core muscles engaged.
  • Repeat the exercise for the desired number of repetitions, then switch to the other arm.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise
  • Engage your core muscles for added stability
  • Start with lighter weights and gradually increase as you build strength
  • Keep your shoulder blades pulled back and down for better shoulder activation
  • Exhale as you press the dumbbell overhead and inhale as you lower it back down
  • Ensure that your wrist is in a neutral position to prevent strain
  • Allow for a full range of motion by lowering the dumbbell until your elbow is at a 90-degree angle
  • Perform the exercise in a controlled manner to avoid jerking or swinging motions
  • Alternate arms for a more balanced shoulder development
  • Consult a fitness professional to assess your form and provide personalized recommendations

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