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.
Muscles Worked During Single Arm Cable Lateral Raise
Primary Muscle Worked: Lateral deltoid.
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
- Stand with your feet shoulder-width apart. Hold a dumbbell in your one hand.
- Extend through your elbow to lift the dumbbell directly above you.
- Slowly lower the dumbbell back to the starting position.
- After completing all reps on the right side, repeat on the left side.
- 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.
Manish brings over 10 years of hands-on experience in weight lifting and fat loss to fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.