dumbbell one arm shoulder press: technique and muscles worked

Animated demonstration of dumbbell one arm shoulder press

How to do this exercise

Step:1 Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
Step:2 Press the dumbbell upward until your arm is fully extended overhead.
Step:3 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
Step:4 Repeat for the desired number of repetitions, then switch to the other arm.

Equipment: Dumbbells
Body part: Shoulders
Target muscle: Anterior deltoid Lateral deltoid
Secondary muscle: Triceps

Hypertrophy grade

Good7 / 10

Nemeo’s take

This unilateral dumbbell press offers excellent recruitment of the deltoids, especially in stability, but remains limited by core strength and balance much more than the bilateral version. Perfect for relative shoulder isolation, it does not, however, equal the safety or pure stress on the deltoid of a guided or machine seated press. Interesting movement to compensate for a lack of muscular balance or work on coordination, but with a compromise on the total load that can be mobilized and the constant tension.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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dumbbell one arm shoulder press

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