How to do a Dumbbell Standing Single Arm Front Press
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Dumbbell Standing Single Arm Front Press
Instructions for Proper Form
This exercise is a variation on the more standard Shoulder Press. Similar to the shoulder press this is a compound exercise that primarily targets the shoulders. By positioning the dumbbell in front of you, with your elbow underneath, you can help make this a more functional exercise. In addition, by using a single dumbbell from a standing position, you’re forced to recruit stabilizing muscles around your shoulder, as well as your core to help maintain good form and posture.
- Grasp a dumbbell in one hand and position it in front of your shoulder, palm out.
- Stand with your feet hip-width apart and bend your knees slightly.
- Engage your core, keep your back straight, and look forward to maintain good posture during this exercise.
- Place a hand on your hip or stomach to maintain stability during this exercise.
- Raise the dumbbell overhead by engaging your shoulder to extend your arm.
- Hold this position for a moment at the top of the movement.
- Lower the dumbbell, maintaining tension in your shoulder.
- Finish your reps on one side before switching sides.
Common Form Mistakes
Leaning Back
Leaning back can help you lift a bit more weight, or finish off a difficult set. However, it also reduces the effectiveness of the exercise, and increases the risk of injury. Keep your back straight, core engaged, and gaze forward to help prevent this.
Narrow Base
Since you aren’t lifting with your lower body, it’s very common to take a neutral standing position with your feet close together. As you raise the weight overhead, this can lead to losing balance and increases your risk of injury. Keep your feet slightly wider, and your core engaged to help you remain stable throughout the exercise.
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Alternative Exercises to Dumbbell Standing Single Arm Front Press
1. Dumbbell Front Raise
98.6 mSCORESWAPPED 352 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
2. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 247 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
3. Dumbbell Cuban Shoulder Rotations
43.6 mSCORESWAPPED 240 TIMESDumbbell Cuban Shoulder Rotation is a shoulder exercise that involves holding a dumbbell just above your head with your elbows out to each side, and then rotating your forearms forwards. It’s a great exercise for gaining strength and improving mobility in your shoulders, especially your rotator cuff.
4. Dumbbell Lateral Raise To Front Raise
78.6 mSCORESWAPPED 208 TIMESDumbbell Lateral Raise to Front Raise is a combination of both Shoulder Raise, and Front Raise. Both movements in this exercise are isolation movements that primarily target the shoulder. By performing these exercises together, you can more completely target your shoulders than by using one of these two movements.
5. Dumbbell Standing Front Press
64.1 mSCORESWAPPED 192 TIMESDumbbell Standing Front Press is a variation on the more standard Shoulder Press. Similar to other Shoulder Press variations, this compound exercise primarily targets your shoulders. The standing position helps improve overall balance and functional strength by engaging your core and stabilizing muscles more than a seated version. Using dumbbells ensures that each side of the body works equally, preventing compensating for any strength imbalances between sides.
6. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 187 TIMESDumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.
7. Arnold Dumbbell Press
93.2 mSCORESWAPPED 170 TIMESArnold Dumbbell Press is a compound movement that primarily targets the shoulders. The difference between the Arnold Press and a standard Shoulder Press is that you bring the dumbbells in front of you at the bottom of the movement rather than stopping when they reach your shoulders. Bringing the dumbbells in front of you can be more a comfortable movement as well as improve muscle activation.
8. Seated Dumbbell Front Press
52.4 mSCORESWAPPED 152 TIMESSeated Dumbbell Front Press is a variation of the standard Shoulder Press. This compound exercise primarily targets the shoulders. By performing the exercise while seated, you add stability to the movement, allowing you to concentrate more on exertion and less on stabilizing your core and lower body. Using dumbbells also ensures individual arm development, addressing any strength imbalances between sides.
9. Elbows Out Bent Over Dumbbell Row
67.2 mSCORESWAPPED 134 TIMESElbows Out Bent Over Dumbbell Row is a variation on the more standard Bent Over Row. Like other row variations, this is a compound exercise that primarily targets your back. By keeping your elbows flared out, you can better emphasize muscle activation across a wider area of your back muscles, especially the upper back. This variation's unique arm positioning helps recruit more of your rear deltoids and rhomboids, making it a great complementary exercise.
10. Standing Dumbbell Shoulder Press
86 mSCORESWAPPED 132 TIMESStanding Dumbbell Shoulder Press is a variation on the more standard Shoulder Press. Like other Shoulder Press variations, this is a compound exercise that primarily targets your shoulders. By using dumbbells, you add more instability to the movement which can help recruit smaller stabilizing muscles around your shoulder. In addition, by performing this exercise while standing you add even more instability.