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Dumbbell One-Arm Shoulder Press

ShouldersDumbbellIntermediateCompound
Dumbbell One-Arm Shoulder Press — start position
Start
Dumbbell One-Arm Shoulder Press — finish position
Finish
Muscles worked
PrimaryShoulders
SecondaryTriceps

How to do it

  1. 01

    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. 02

    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. 03

    Rotate the wrist so that the palm of your hand is facing forward. This is your starting position.

  4. 04

    As you exhale, push the dumbbell up until your arm is fully extended.

  5. 05

    After a second pause, slowly come down back to the starting position as you inhale.

  6. 06

    Repeat for the recommended amount of repetitions and then switch arms.

In the app

Dumbbell One-Arm Shoulder Press appears when you own dumbbells and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have dumbbells

Same movement pattern, same primary muscles — swap by what you have.

With dumbbell
With other
With bodyweight
With machine
With barbell

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