Strength Training · Bodybuilding
Single-Arm Dumbbell Overhead Press
The single-arm dumbbell overhead press is a standing shoulder press performed one side at a time. It trains your shoulders and triceps while your trunk works to keep you upright.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Stand with your feet about shoulder-width apart.
- Bring one dumbbell to shoulder height, using your free hand to help if needed.
- Position your working elbow slightly in front of your body, with your forearm vertical.
- Press the dumbbell overhead until your arm is straight above your shoulder.
- Lower the dumbbell under control to the starting position.
Form cues
- Keep your wrist straight.
- Squeeze your glutes.
- Brace your belly before pressing.
- Exhale as you press.
Common mistakes
- Leaning sideways or arching backwardKeep your ribs over your pelvis throughout the rep rather than shifting your torso to move the weight.
- Using leg driveKeep your knees still instead of dipping to launch the dumbbell.
Safety
Losing control of a dumbbell overhead can cause impact injuries. Excessive load or fatigue can also strain your shoulder or lower back as your position breaks down.
- Start with a light load you can lift without grinding.
- Check that the space above you and around your feet is clear.
- End the set before you can no longer lower the dumbbell safely.
If you have shoulder or back pain, or cannot reach overhead comfortably, choose a pain-free alternative and seek guidance from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dumbbell
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per side
- Rest
- 1 min 30 sec
Start with your weaker side and match its reps with your stronger side.