Bodybuilding.com Information Motivation Supplementation
in:
Login or Create an account to set your gender preference.

Dumbbell One-Arm Shoulder Press

Also Known As:

Exercise Data

Type: Strength
Main Muscle Worked: Shoulders
Other Muscles: Triceps
Equipment: Dumbbell
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Push
Your Rating: 


8.8

Out of 10

Excellent

SHARE Bookmark and Share


Dumbbell One-Arm Shoulder Press Images

Dumbbell One-Arm Shoulder Press
Click to enlarge
Dumbbell One-Arm Shoulder Press
Click to enlarge




Dumbbell One-Arm Shoulder Press Guide

Main Muscle: Shoulders

  1. 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.
  2. 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.
  3. Rotate the wrist so that the palm of your hand is facing forward. This is your starting position.
  4. As you exhale, push the dumbbell up until your arm is fully extended.
  5. After a second pause, slowly come down back to the starting position as you inhale.
  6. Repeat for the recommended amount of repetitions and then switch arms.

Variations: You can perform the exercise standing or sitting on a regular flat bench. For people with lower back problems, the version described is the recommended one.

You can also perform the exercise as Arnold Schwarzenegger used to do it, which is to start holding the dumbbells with a supinated grip (palms facing you) in front of your shoulders and then, as you start pushing up, you align the dumbbells in the starting position described on step 3 by rotating your wrists and touch the dumbbells at the top. As you come down, then you would go back to the starting position by rotating the wrist throughout the lowering portion until the palms of your hands are facing you. This variation is called the Arnold Press. However, it is not recommended if you have rotator cuff problems.



Alternative Exercises For Dumbbell One-Arm Shoulder Press

8.8

Out of 10

8.8

Out of 10

Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
  • Tips

of people found this review helpful

Review: Dumbbell One-Arm Shoulder Press

Exercise Rating
10/10

Oct 11, 2014 4:30 PM: need this exercise for my job for



comment
Please login to rate this review.

of people found this review helpful

Review: Dumbbell One-Arm Shoulder Press

Exercise Rating
10/10

Dec 26, 2013 2:47 PM: Love this exercise. I use it on my heavy weeks.



comment
Please login to rate this review.

of people found this tip helpful

Tip: Dumbbell One-Arm Shoulder Press

Exercise Rating
10/10

Oct 25, 2013 7:32 AM: I warmed up with 25#, one set at 30#, 2 sets at 35#, super setted with dumbbell curls



comment
Please login to rate this tip.

of people found this review helpful

Review: Dumbbell One-Arm Shoulder Press

Exercise Rating
8/10

Feb 5, 2011 2:38 PM: one of my shoulder favorites



comment
Please login to rate this review.

of people found this tip helpful

Tip: Dumbbell One-Arm Shoulder Press

Exercise Rating
10/10

Mar 19, 2010 8:25 PM: Tones delts well. Fully raising the arm should be much faster than the time it takes to lower it to the original position. I would hold for a second at the highest point, then slowly lower and repeat.



comment
Please login to rate this tip.

of people found this review helpful

Review: Dumbbell One-Arm Shoulder Press

Exercise Rating
9/10

Dec 13, 2009 3:43 PM: i do this and my shoulders have really broadened. i can now pick girls up and put them on my shoulders and take them home that way, saving on gasoline.



comment
Please login to rate this review.

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com