Dumbbell One-Arm Shoulder Press
How to do the Dumbbell One-Arm Shoulder Press
- 1
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.
- 2
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.
- 3
Rotate the wrist so that the palm of your hand is facing forward. This is your starting position.
- 4
As you exhale, push the dumbbell up until your arm is fully extended.
- 5
After a second pause, slowly come down back to the starting position as you inhale.
- 6
Repeat for the recommended amount of repetitions and then switch arms.
How to program the Dumbbell One-Arm Shoulder Press
Sets and reps
As a compound movement, the Dumbbell One-Arm Shoulder Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Dumbbell One-Arm Shoulder Press is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Dumbbell One-Arm Shoulder Press work?
The Dumbbell One-Arm Shoulder Press primarily targets the Shoulders. It also recruits the Triceps as supporting muscles.
What equipment do I need for the Dumbbell One-Arm Shoulder Press?
You need Dumbbell. Difficulty level: Intermediate.
How many sets and reps of the Dumbbell One-Arm Shoulder Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
