Dumbbell One Arm Shoulder Press
The Dumbbell One Arm Shoulder Press primarily works the Anterior Deltoid, with secondary activation of the Brachialis, Erector Spinae, External Obliques, Iliopsoas, Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle), Triceps (Long Head) and stabilizer support from the Biceps Brachii (Long Head), Levator Scapulae, Trapezius (Upper). It is a dumbbell compound exercise at intermediate difficulty.
The Dumbbell One Arm Shoulder Press is a intermediate compound exercise performed with dumbbell, following a vertical push movement pattern. It primarily targets the Anterior Deltoid, with secondary engagement of the Brachialis, Erector Spinae, External Obliques, Iliopsoas, Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle), Triceps (Long Head). As a unilateral push, each side is trained independently for balanced development.
A dumbbell compound push exercise targeting the Anterior Deltoid.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Vertical Push |
| Force | Push |
| Laterality | Unilateral |
| Primary | Anterior Deltoid |
| Secondary | Brachialis, Erector Spinae, External Obliques, Iliopsoas, Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle), Triceps (Long Head) |
Muscles Worked
The Anterior Deltoid is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Brachialis, Erector Spinae, External Obliques, Iliopsoas, Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle), and Triceps (Long Head) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Brachii (Long Head), Levator Scapulae, Trapezius (Upper) act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle External Obliques (core)
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Serratus Anterior (chest)
- Secondary Muscle Supraspinatus (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Trapezius (Upper) (back)
How to Perform
Preparation
- Stand with dumbbells positioned near shoulder with elbow below wrists.
Execution
- Press dumbbell upward until arm is extended overhead.
- Lower to side of shoulder and repeat.
Comments
- Torso can lean away for balance as shown or torso can maintain upright posture.
- Also seeKettlebell Press.
Tips & Common Mistakes
- Keep your core tight and avoid excessive lumbar extension to protect your lower back.
- Don't fully lock out your elbows at the top — maintain a slight bend for joint safety.
- Control the eccentric phase; lowering slowly builds more strength over time.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Anterior Deltoid) and can be substituted based on your equipment or variation preferences.
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