Dumbbell One-Arm Shoulder Press
An intermediate compound strength exercise that works the shoulders, using dumbbells.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Dumbbell One-Arm Shoulder Press
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Barbell Shoulder Press
An intermediate compound strength exercise that works the shoulders, using a barbell.
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2
One-Arm Kettlebell Jerk
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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3
One-Arm Kettlebell Military Press To The Side
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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4
One-Arm Kettlebell Para Press
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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5
One-Arm Kettlebell Push Press
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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6
One-Arm Kettlebell Split Jerk
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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7
Two-Arm Kettlebell Military Press
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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8
One-Arm Kettlebell Clean and Jerk
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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9
Arnold Dumbbell Press
An intermediate compound strength exercise that works the shoulders, using dumbbells.
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10
Shoulder Press
The shoulder press is a fundamental overhead pressing movement that builds strong, broad shoulders. It targets all three heads of the deltoid and develops functional pressing strength.
Frequently Asked Questions
What muscles do dumbbell one-arm shoulder press work?
Dumbbell One-Arm Shoulder Press primarily works the shoulders. The triceps assist as secondary muscles.
What equipment do I need for dumbbell one-arm shoulder press?
Dumbbell One-Arm Shoulder Press uses dumbbells.
Dumbbell One-Arm Shoulder Press: is it suitable for beginners?
Dumbbell One-Arm Shoulder Press is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of dumbbell one-arm shoulder press?
Barbell Shoulder Press, One-Arm Kettlebell Jerk, One-Arm Kettlebell Military Press To The Side train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my dumbbell one-arm shoulder press reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; dumbbell one-arm shoulder press can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Dumbbell One-Arm Shoulder Press with AI
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