Single Arm Dumbbell Shoulder Press
In SetGrip: Dumbbell Shoulder Press (Single Arm)
- Secondary muscles
- Triceps, Upper Back
- Body part
- Shoulders
- Position
- Standing
- Laterality
- Unilateral (one arm at a time)
- Category
- Strength
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Pressing one dumbbell while the other hand stays empty makes your obliques fight the sideways pull for the whole set, turning a shoulder exercise into serious trunk work. Expect your per-arm weight to drop below half of what you press with two dumbbells. Its sibling with an opposite-arm hold steadies the torso; this version deliberately does not.
How to do the Single Arm Dumbbell Shoulder Press
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
- Engage your core and press the dumbbell straight up overhead, fully extending your arm.
- Pause for a moment at the top, then slowly lower the dumbbell back to shoulder level.
- Repeat for the desired number of repetitions, then switch to the other arm.
Tip: Take a breath and brace before unracking, then press up and slightly back so the bar ends over the middle of the foot.
Muscles worked
Primary
Delts · Shoulders
The front and side delts drive the weight off the shoulders and should carry the load all the way to lockout; the burn builds across the whole shoulder cap.
Secondary
- Triceps — The triceps take over in the top half to lock the elbows, and a weak lockout usually means they need direct work.
- Upper Back
Common mistakes
- Leaning back into an incline — if the lower back arches hard, the chest is doing the work; squeeze the glutes, brace the abs and keep the ribs down.
- Pressing around the head — the bar should travel straight up, so pull the chin back to let it pass, then push the head through at the top.
- Stopping short of lockout — finish with the arms straight and the bar stacked over the shoulders and hips, shoulders shrugged slightly up at the top.
- Elbows drifting behind the bar — keep the elbows slightly in front of the bar at the bottom, with the wrists stacked straight above them.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 per side | 2–3 min |
| Muscle growth | 3–4 × 6–12 per side | 90–120 s |
| Endurance | 2–3 × 12–20 per side | 60 s |
Overhead presses go first in a shoulder session or second after bench in a push day. Superset them with a pulldown or pull-up for a vertical push and pull pair.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Single Arm Dumbbell Shoulder Press work?
The Single Arm Dumbbell Shoulder Press primarily works the delts. It also involves the triceps and upper back, which assist the movement and stabilise the joints.
Is the Single Arm Dumbbell Shoulder Press good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Arm Dumbbell Shoulder Press with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Single Arm Dumbbell Shoulder Press?
If you cannot do the Single Arm Dumbbell Shoulder Press, try the Double Kettlebell Shoulder Press, the Seated Double Kettlebell Shoulder Press or the Seated Barbell Shoulder Press. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Dumbbell Shoulder Press, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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