Dumbbell One-Arm Shoulder Press
The dumbbell one-arm shoulder press is a shoulders exercise that targets the shoulders with dumbbell. Watch the demo, then follow the step-by-step form guide below.
Looping demonstration — tap play to watch the full movement.
How to do the dumbbell one-arm shoulder press
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.
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.
Rotate the wrist so that the palm of your hand is facing forward. This is your starting position.
As you exhale, push the dumbbell up until your arm is fully extended.
After a second pause, slowly come down back to the starting position as you inhale.
Repeat for the recommended amount of repetitions and then switch arms.
Details
Related shoulders exercises
Browse all shoulders exercises, read our dumbbell workout for back and shoulders guide, or return to the exercise library.
Training for weight loss? Pair your workouts with our free meal plans.
Educational information only — not medical advice. Stop if you feel pain and talk to your healthcare provider before starting a new exercise program.
Your health journey starts here.
Comprehensive telehealth, science-led transformation, and personalised wellness — designed around the medication you're already on.