Dumbbell One-Arm Shoulder Press
Dumbbell One-Arm Shoulder Press is a compound strength exercise using dumbbell that trains the front delts, shoulders.
StrengthDumbbellIntermediateCompoundPush
Primary muscles: Front Delts, Shoulders
Secondary muscles: Side Delts, Triceps
How to do it
- 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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Dumbbell One-Arm Shoulder Press from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Front Delts volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
