Single-Arm Dumbbell Shoulder Press
A standing dumbbell press one arm at a time, palm forward or neutral. Working each side alone evens out strength imbalances and makes the trunk resist leaning toward the free side.
Primary muscles
- Front Delts
- Side Delts
Secondary muscles
- Triceps
- Obliques
- Serratus Anterior
- Traps (Trapezius)
- Sets
- 3
- Reps
- 8–12 per side
- Rest
- 60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet shoulder-width apart and one dumbbell at shoulder height, palm forward or facing in; hold a fixed support or rest the free hand on your hip.
Brace your core and keep your hips and shoulders level.
Press the dumbbell straight up until the arm is locked.
Lower it back to shoulder height under control.
Finish all reps, then switch arms.
Breathing: Exhale as you press, inhale as you lower.
Coaching tips
Stay level
Press straight up
Squeeze the opposite glute
Common mistakes
Leaning away from the working arm
Arching the lower back
Rushing the lowering
Safety notes
Hold a fixed support with the free hand if balance limits the load.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.