How to do a Standing Single Arm Dumbbell Shoulder Press

Authored by Fitbod

About Standing Single Arm Dumbbell Shoulder Press

Sets Logged
111,056
Popularity Rank
301st
Difficulty
Beginner
Shoulders Strength
87 mSCORE 40th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

This exercise is a variation on the more standard Shoulder Press. Similar to other variations, this is a compound exercise that primarily targets your shoulders. By performing this exercise one side at a time, you add some instability to the movement, as well as ensuring that you aren’t compensating for any strength discrepancies between sides. Performing this exercise while standing can help make this exercise more functional, as well as force you to further recruit your core to maintain good form and posture.

  1. Stand with your feet hip-width apart and bend your knees slightly.
  2. Grasp a dumbbell in one hand and hold it by your head, palm facing forward.
  3. Keep your core engaged, and back straight to maintain proper posture during this exercise.
  4. Engage your shoulder to extend your arm over your head.
  5. Place a hand on your hip or stomach to maintain stability during this exercise.
  6. Hold this position for a moment at the top of the movement.
  7. Slowly return the dumbbell to the starting position, maintaining tension in your shoulder.
  8. Complete the allotted reps on one side, then switch sides and repeat.

Common 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.

Sets & Reps: How many to do

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
    20
    lbs
    1 Rep Max
    25
    lbs
  • intermediate
    8
    reps
    25
    lbs
    30
    lbs
  • advanced
    8
    reps
    25
    lbs
    30
    lbs

Enter your stats to calculate your Sets & Reps