Single Arm Shoulder Press: Benefits & Tips

The Single arm shoulder press is a solid mass building compound movement that can add serious mass when using heavy weights with correct form.

Dumbbell one-arm overhead press is a great compound exercise for the anterior (Front) delts, and you can do it in so many ways. But, we’ll focus on the standing dumbbell overhead press, as it’s a very popular, yet effective variation.

The single-arm dumbbell shoulder press is a unilateral exercise that increases shoulder strength, stability, and symmetry. Performing the exercise with one arm at a time will actively engage the core throughout the range of motion.

One Arm Shoulder Press

Muscles Worked During Single Arm Cable Lateral Raise

Primary Muscle Worked: Lateral deltoid.

Secondary Muscle Worked: Anterior deltoid, Posterior deltoid, trapezius, supraspinatus.

A handful of other muscles worked or play the role of stabilizer muscles during overhead one arm dumbbell press include your,

How To Do Single Arm DB Shoulder Press

  1. Stand with your feet shoulder-width apart. Hold a dumbbell in your one hand.
  2. Extend through your elbow to lift the dumbbell directly above you.
  3. Slowly lower the dumbbell back to the starting position.
  4. After completing all reps on the right side, repeat on the left side.
  5. Repeat for the desired number of repetitions.

Overhead Single Dumbbell Press Tips

  • Keep your torso still, your back straight, and your elbow slightly bent.
  • Don’t allow your torso to sway to one side or the other as you press the weight overhead.
  • Keep a controlled motion and avoid jerky movements.
  • Always use weights that you can handle comfortably.
  • Keep the tension on your shoulder as you press the weight up.
  • If you want to keep more tension through the side delts, use a slightly slower eccentric than normal.
  • Always use the longest range of motion possible and control the dumbbells throughout the set.
  • It is wise to work the weakest arm first. This is most often the left arm.

Thanks For Reading.

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