Dumbbell One-Arm Shoulder Press
- Primary musclesShoulders
- EquipmentDumbbell
- LevelIntermediate
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Dumbbell One-Arm Shoulder Press".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsSit on an upright bench or stand tall, holding a dumbbell at shoulder height with your palm facing forward. Rest your other hand on your hip or let it hang.
Brace your core and keep your ribs down so your back stays straight.
Exhale and press the dumbbell overhead until your arm is straight above your shoulder.
Hold briefly at the top with your wrist stacked over your elbow.
Inhale and lower the dumbbell slowly back to your shoulder. Repeat for the planned reps, then switch arms.
Leaning sideways to finish the press means the weight is too heavy. Keep your torso upright.
Sit with back support if standing bothers your lower back.
For a variation, start with palms facing you and rotate them forward as you press, as in the Arnold press.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.