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All exercises

Dumbbell one arm shoulder press

Intermediate

Dumbbell one arm shoulder press is a compound dumbbell exercise for the front delts, also working the triceps and upper back.

Trained one side at a time.

What it works

Primary muscle

Front delts

Also works

TricepsUpper back

Equipment
Dumbbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
  2. 2Press the dumbbell upward until your arm is fully extended overhead.
  3. 3Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  4. 4Repeat for the desired number of repetitions, then switch to the other arm.

What to do instead

  • Kettlebell two arm military pressKettlebell
  • Kettlebell seated two arm military pressKettlebell
  • Barbell seated overhead pressBarbell
  • Barbell standing wide military pressBarbell
  • Cable shoulder pressCable

Easier variations

  • Lever military pressMachine
  • Lever shoulder pressMachine
  • Smith seated shoulder pressSmith machine

Harder variations

  • Barbell seated behind head military pressBarbell
  • Smith standing behind head military pressSmith machine
Logged today · 2 min restDumbbell one arm shoulder press

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More Shoulders exercises

  • Band 90/90 external rotationResistance band
  • Band front lateral raiseResistance band
  • Band front raiseResistance band
  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band