One-Arm Dumbbell Press
DumbbellUnilateralStrength
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The One-Arm Dumbbell Press is a unilateral strength exercise performed by pressing a dumbbell overhead from shoulder height using one arm while standing or seated, targeting the deltoids for enhanced shoulder power and stability. It primarily works the shoulders, with secondary engagement of the triceps and upper chest, helping to correct muscle imbalances between sides. Ideal for athletes, bodybuilders, or anyone seeking balanced upper-body development, it requires just a single dumbbell.
How to Perform One-Arm Dumbbell Press
- 1Sit on the edge of a bench with feet flat on the floor, core braced, and back straight. Hold a dumbbell in one hand at shoulder height, palm facing forward, elbow bent at 90 degrees.
- 2Position the free hand on your thigh or the bench for stability.
- 3Inhale to prepare, then exhale as you press the dumbbell overhead by extending your arm fully, keeping your elbow slightly bent at the top.
- 4Pause briefly at the top with the dumbbell directly above your shoulder.
- 5Inhale as you lower the dumbbell controlled back to shoulder height, elbow bending to 90 degrees.
- 6Complete all reps on one side before switching to the other.
- 7Key form tips: Keep your torso upright—avoid leaning back or arching. Maintain a neutral wrist and avoid locking out the elbow. Common mistakes: Swinging the weight with momentum or letting the shoulder shrug up toward the ear.
