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How to do it
- Stand with your feet shoulder-width apart holding one dumbbell.
- Bring the dumbbell to shoulder height with your palm facing forward and your elbow under your wrist.
- Brace your abs and squeeze your glutes so your ribs stay down.
- Press the dumbbell overhead by extending the elbow and flexing the shoulder.
- Finish with your biceps close to your ear and the arm almost straight.
- Lower under control to shoulder height, complete the reps, then switch arms.
Common mistakes
- Leaning away from the working arm, which turns the press into a side bend.
- Letting the elbow drift out from under the wrist, which leaks force before the press starts.
- Dipping the knees to start the rep, which makes it a push press and cuts the shoulder work.
- Pressing the dumbbell out in front of the head, which shortens the range and stalls the lockout.
Muscles worked
- Primary
- Front Delts
Same movement, other equipment
Similar exercises
Good to know
- What muscles does the Single-Arm Dumbbell Overhead Press work?
- Mainly the front delts. It also works the abs, traps and triceps.
- What equipment do you need for the Single-Arm Dumbbell Overhead Press?
- It uses dumbbells. Without it, the Band Overhead Press and the Cable Overhead Press train the same muscles the same way.
- Is the Single-Arm Dumbbell Overhead Press good for beginners?
- GymVim rates it beginner.