One Arm Dumbbell Shoulder Press

A standing overhead press performed with a single dumbbell. Working one side at a time loads the shoulder and triceps and makes the trunk resist leaning toward the empty hand.

How to do it

1. Stand with the feet hip-width apart and hold a dumbbell at one shoulder with the palm facing forward.
2. Brace the abdominals and keep the free arm relaxed at your side.
3. Press the dumbbell straight overhead until the arm is fully extended.
4. Pause briefly at the top with the upper arm next to the ear.
5. Lower the dumbbell back to the shoulder under control.
6. Complete the repetitions on one arm, then switch sides.

Tips

• Keep the ribs down and the glutes tight; do not lean sideways to push the weight up.
• Press in a straight line close to the head, not out in front.
• Start lighter than you would with two dumbbells; the trunk has to stabilise the load.

Muscles

Primary: Front deltoid, Triceps

Secondary: Side deltoid, Obliques, Serratus, Traps