Standing Single-Arm Dumbbell Shoulder Press

GymDaze demonstration

Watch Standing Single-Arm Dumbbell Shoulder Press

Technique

How to perform Standing Single-Arm Dumbbell Shoulder Press

1. Stand with your feet planted and bring one dumbbell to shoulder height.
2. Turn the working palm generally forward, with your elbow slightly in front of the shoulder line and your wrist over the elbow.
3. Rest your free hand at your torso or let the arm help you balance.
4. Press the dumbbell overhead as you straighten the elbow, keeping your torso upright without a knee dip or leg drive.
5. Let the shoulder blade rotate upward rather than forcing the shoulder down throughout the press.
6. Lower under control to shoulder height without leaning sideways or arching your lower back.
7. Repeat, then change arms.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Medial Deltoid.