Start
End
Dumbbell One-Arm Shoulder Press
برس كتف بالدمبل بذراع واحدة
Target Muscles
Blue = primary · Gray = secondary
Want a personalized workout plan based on your level and goals?
Get a personalized plan ›How to perform
- 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.
Important tips
Brace your torso so your lower back stays neutral.
Move through the shoulder joint — never momentum.
Control the weight on the way down as much as up.
