How to Do the Dumbbell One-Arm Shoulder Press

Intermediate · Dumbbell · Targets Shoulders, Triceps

Dumbbell One-Arm Shoulder Press demonstration
💪 Shoulders, Triceps🏋️ Dumbbell📊 Intermediate🏷️ Strength

How to perform it

  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.

Muscles worked

The Dumbbell One-Arm Shoulder Press primarily targets your Shoulders, with support from your Triceps. You'll need dumbbell.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Dumbbell One-Arm Shoulder Press slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.