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Dumbbell One-Arm Shoulder Press

Dumbbell One-Arm Shoulder Press is an intermediate compound dumbbell exercise that mainly works your shoulders, with help from your triceps.

💪 Shoulders🏋️ Dumbbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Dumbbell One-Arm Shoulder Press: starting position
Starting position
Dumbbell One-Arm Shoulder Press: end position
End position

How to do the dumbbell one-arm shoulder press

  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

Primary: ShouldersSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Dumbbell One-Arm Shoulder Press alternatives

Exercises that train the same main muscle, including options with other equipment.

Face PullCable · IntermediateOverhead PressBarbell · BeginnerCuban PressDumbbell · IntermediateLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the dumbbell one-arm shoulder press work?

It mainly works your shoulders; your triceps assist.

How many sets and reps of dumbbell one-arm shoulder press should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the dumbbell one-arm shoulder press good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More shoulders exercises →