Single-Arm Dumbbell Overhead Press
A standing overhead press with one dumbbell, so each shoulder works alone while the trunk resists bending sideways.
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.
Key technique cue
Ribs down, elbow under the wrist; don't lean away or dip the knees.
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.
Benefits
- ✓ One arm at a time exposes and corrects strength differences between shoulders.
- ✓ The offset load makes the trunk resist side bending on every rep.
- ✓ Needs one dumbbell and no rack, so it fits small and home setups.
Progression: from easier to harder
-
Step 1 -
Step 2 You are here -
Step 3
About the exercise
Pressing one dumbbell at a time turns an ordinary overhead press into an offset-load exercise. You hold the dumbbell at shoulder height with the palm forward and the elbow under the wrist, brace the abs and glutes, then press overhead and lower under control. Working each side separately finds and fixes strength differences a barbell hides, and the standing single-arm version stays approachable enough for beginners. Single-arm pressing also raises core involvement, and the deltoids, triceps and trapezius do the moving. It is the unilateral entry in the overhead press family and needs only one dumbbell, which makes it easy to use at home.
Updated
Similar exercises
A week of training and meals built for you
Workoutify plans workouts around your days, time and equipment — and a menu for your goal and macros.