Standing Single-Arm Dumbbell Shoulder Press

Technique

How to perform Standing Single-Arm Dumbbell Shoulder Press

1. Stand upright with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing forward.
2. Keep your other hand resting on your hip or by your side for balance.
3. Engage your core and keep your torso stable.
4. This is your starting position.
5. Exhale as you press the dumbbell directly overhead, extending your arm fully without locking your elbow.
6. Pause briefly at the top of the movement, feeling the contraction in your shoulder, then slowly lower the dumbbell back to shoulder height while inhaling.
7. Repeat for the prescribed repetitions, then switch arms.

GymDaze demonstration

Watch Standing Single-Arm Dumbbell Shoulder Press

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Medial Deltoid, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.