One-arm dumbbell shoulder press: How to Do It, Muscles Worked

Step by step

Hold the dumbbell at shoulder height, palm facing forward.
Press it straight up until your arm is almost straight.
Lower slowly, then switch sides after your reps.

What you should feel

The shoulder and triceps of the working arm, with your side core steadying you; your lower back should not arch.

Common mistake

Leaning away from the weight; keep your torso tall and your abs tight.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Count the reps for each side.

Works

Front shoulders Side shoulders

Helps

Triceps Obliques

Equipment

Dumbbells

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Landmine pressFront shoulders, Chest

Overhead pressFront shoulders, Side shoulders

Machine shoulder pressFront shoulders, Side shoulders

Plate-loaded shoulder pressFront shoulders, Side shoulders

Smith machine shoulder pressFront shoulders, Side shoulders

Seated cable shoulder pressFront shoulders, Side shoulders

Questions

What muscles does the one-arm dumbbell shoulder press work?

One-arm dumbbell shoulder press mainly works your front shoulders and side shoulders. It also helps your triceps and obliques.

Can I do the one-arm dumbbell shoulder press at home?

Yes, if you have this at home: dumbbells.

How many sets and reps of the one-arm dumbbell shoulder press?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your front shoulders

One-arm dumbbell shoulder press