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.
One rep, playing on a loop. Use the controls to pause it or scrub through the 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.
Want this in a plan?
Build a weekly routine around the dumbbell one-arm shoulder press and the rest of your shoulders work, matched to your goal and the equipment you have.
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Related shoulders exercises
Browse all shoulders exercises, read our dumbbell workout for back and shoulders guide, or return to the exercise library.
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Educational information only — not medical advice. Stop if you feel pain and talk to your healthcare provider before starting a new exercise program.
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