Dumbbell One-Arm Shoulder Press
The Dumbbell One-Arm Shoulder Press is a intermediate dumbbell exercise that works the Shoulders. Follow the steps below.
Target musclesShoulders
EquipmentDumbbell
LevelIntermediate
How to do the Dumbbell One-Arm Shoulder Press
- Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.Clean the dumbbell up to bring it to shoulder height.
- The other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface.Rotate the wrist so that the palm of your hand is facing forward.
- This is your starting position.As you exhale, push the dumbbell up until your arm is fully extended.After a second pause, slowly come down back to the starting position as you inhale.Repeat for the recommended amount of repetitions and then switch arms.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.