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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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