How to do a Standing Single Arm Dumbbell Shoulder Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Standing Single Arm Dumbbell Shoulder Press
Instructions for Proper Form
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.
- Stand with your feet hip-width apart and bend your knees slightly.
- Grasp a dumbbell in one hand and hold it by your head, palm facing forward.
- Keep your core engaged, and back straight to maintain proper posture during this exercise.
- Engage your shoulder to extend your arm over your head.
- Place a hand on your hip or stomach to maintain stability during this exercise.
- Hold this position for a moment at the top of the movement.
- Slowly return the dumbbell to the starting position, maintaining tension in your shoulder.
- Complete the allotted reps on one side, then switch sides and repeat.
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 Standing Single Arm Dumbbell Shoulder 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.
- beginner8reps20lbs1 Rep Max25lbs
- intermediate8reps25lbs30lbs
- advanced8reps25lbs30lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Standing Single Arm Dumbbell Shoulder Press
1. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 806 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.
2. Dumbbell Front Raise
98.6 mSCORESWAPPED 531 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.
3. Dumbbell Standing Front Press
64.1 mSCORESWAPPED 494 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.
4. Dumbbell Lateral Raise To Front Raise
78.6 mSCORESWAPPED 461 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 Shoulder Raise
97.8 mSCORESWAPPED 445 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.
6. Standing Dumbbell Shoulder Press
86 mSCORESWAPPED 379 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.
7. Arnold Dumbbell Press
93.2 mSCORESWAPPED 311 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. Dumbbell Cuban Shoulder Rotations
43.6 mSCORESWAPPED 254 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.
9. Dumbbell Lateral Raise
95.5 mSCORESWAPPED 212 TIMESAn isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.
10. Seated Dumbbell Front Press
52.4 mSCORESWAPPED 186 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.