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Single Arm Overhead Press being performed with proper form
Single Arm Overhead Press demonstration video — proper form for the full movement.

How to do a Single Arm Overhead Press

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
320,373
Popularity Rank
542nd
Difficulty
Intermediate
Shoulders Strength
84 mSCORE 52nd
Equipment Required

Workouts with Single Arm Overhead Press

    Target muscles worked

    Primary Muscles
    Shoulders
    Secondary Muscles
    Triceps

    Instructions for Proper Form

    This exercise 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 performing this exercise one side at a time, the exercise becomes less stable, which can lead to further recruitment of smaller stabilizing muscles in the shoulder. Standing while pressing the weight overhead forces you to recruit your core for stability, as well as making the exercise more inline with developing functional strength.

    1. Clean a dumbbell in your left hand left up to shoulder height positioning it just outside your shoulder and palm facing forward.
    2. Keep your core braced and your wrist directly overtop of your elbow as you extend your left arm overhead.
    3. After you have fully extended your left arm, lower it back to the starting position and repeat with the opposite side.

    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.

    Weight & 1 Rep Max Calculator

    Average Single Arm Overhead Press standards by male, female, weight, age and height

    Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

    • beginner
      8
      reps
      17.5
      lbs
      1 Rep Max
      22.5
      lbs
    • intermediate
      8
      reps
      22.5
      lbs
      30
      lbs
    • advanced
      8
      reps
      25
      lbs
      30
      lbs

    Enter your stats to calculate your Reps & Weight

    How is this calculated?

    Alternatives & Variations to Single Arm Overhead Press

    Filter By

    1. 1. Dumbbell Shoulder Press

      Photo of Dumbbell Shoulder Press being performed
      99.5 mSCORESWAPPED 222 TIMES

      Dumbbell 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.

    2. 2. Dumbbell Front Raise

      Photo of Dumbbell Front Raise being performed
      98.6 mSCORESWAPPED 157 TIMES

      Dumbbell 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.

    3. 3. Standing Dumbbell Shoulder Press

      Photo of Standing Dumbbell Shoulder Press being performed
      86 mSCORESWAPPED 110 TIMES

      Standing 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.

    4. 4. Arnold Dumbbell Press

      Photo of Arnold Dumbbell Press being performed
      93.2 mSCORESWAPPED 100 TIMES

      Arnold 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.

    5. 5. Barbell Shoulder Press

      Photo of Barbell Shoulder Press being performed
      97 mSCORESWAPPED 87 TIMES

      Barbell Shoulder Press is a compound exercise that primarily targets your shoulders. By using a barbell instead of other pieces of equipment, you can add more stability to the movement, which allows you to focus more on exertion rather than stability. This is one of the best exercises for developing vertical pressing strength.

    6. 6. Dumbbell Shoulder Raise

      Photo of Dumbbell Shoulder Raise being performed
      97.8 mSCORESWAPPED 84 TIMES

      Dumbbell 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. 7. Dumbbell Rear Delt Raise

      Photo of Dumbbell Rear Delt Raise being performed
      94.7 mSCORESWAPPED 79 TIMES

      Dumbbell Rear Delt Raise is a variation of Dumbbell Shoulder Raise. Similar to other shoulder raises, this is an isolation exercise that primarily targets the shoulders. By hinging your hips back, and leaning forward slightly, you can further emphasize your rear deltoids (back of the shoulder).

    8. 8. Machine Shoulder Press

      Photo of Machine Shoulder Press being performed
      92.5 mSCORESWAPPED 66 TIMES

      is a variation on the more standard shoulder press that utilizes a machine. Like other shoulder presses, this is a compound exercise that primarily targets the shoulders. The use of the machine restricts your movements, and adds more stability. This allows you to focus more on exertion than stabilization. This is a great exercise for anyone looking to learn the basic movement, and develop the strength needed for other similar exercises or functional applications.

    9. 9. Cable Lateral Raise

      Photo of Cable Lateral Raise being performed
      97.7 mSCORESWAPPED 63 TIMES

      Cable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.

    10. 10. Cable Face Pull

      Photo of Cable Face Pull being performed
      96 mSCORESWAPPED 56 TIMES

      Cable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.