Stand with feet shoulder-width apart, holding a dumbbell at shoulder level, palm facing forward.
Execution
Press the dumbbell overhead, straightening your arm. Pause briefly at the top, then lower it back to shoulder level with control. Switch sides after completing the reps.
Equipment required
Dumbbell
Target muscles
Shoulders
More Detailed Information
Dumbbell One Arm Shoulder Press
How to Do
Setup: Stand with your feet shoulder-width apart. Hold a dumbbell in one hand at shoulder level with your palm facing forward.
Engage Core: Keep your core tight, chest lifted, and back straight throughout the movement.
Press: Exhale and press the dumbbell upward and overhead, fully straightening your arm.
Top Position: Pause briefly at the top of the movement, ensuring your arm is fully extended but not locked out.
Lower: Slowly lower the dumbbell back to shoulder level in a controlled manner while inhaling.
Switch Sides: Complete the desired number of repetitions on one side, then switch arms and repeat.
Benefits
The Dumbbell One Arm Shoulder Press strengthens the deltoid muscles, particularly the anterior deltoid, while engaging the triceps and core for stability. This unilateral exercise helps improve muscle imbalances and coordination between sides. It also enhances shoulder stability, making it beneficial for athletic performance and injury prevention.
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