Shoulders · Dumbbell

Single-Arm Overhead Press

One dumbbell, full stability, pure shoulder.

Single-Arm Overhead Press exercise demonstration
ShouldersSecondary: TricepsDumbbell

How to do it

  1. Stand tall with one dumbbell racked at shoulder height, palm facing forward.
  2. Brace your core and press it straight overhead until your arm locks out.
  3. Pause at the top with the weight stacked over your shoulder.
  4. Lower under control to the shoulder, then switch sides after your reps.

The one cue that matters

⚡

Don't let your torso lean away. Keep everything stacked so the core resists the tilt.

Muscles worked

The Single-Arm Overhead Press is a Shoulders-first movement, with Triceps working as the supporting cast. Track it consistently and you'll see exactly how it feeds your shoulders volume for the week.

FAQ

What muscles does the Single-Arm Overhead Press work?

The Single-Arm Overhead Press primarily works the Shoulders with Triceps assisting.

How heavy should I go?

Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.

One side at a time?

Yes, it's a unilateral movement. Start with your weaker side and match the reps with your stronger side so no side gets ahead.

Related exercises

Dumbbell Standing Front Press
Dumbbell Standing Front Press
Shoulders · Dumbbell
›
Seated Single-Arm Dumbbell Front Press
Seated Single-Arm Dumbbell Front Press
Shoulders · Dumbbell
›
Standing Single-Arm Dumbbell Shoulder Press
Standing Single-Arm Dumbbell Shoulder Press
Shoulders · Dumbbell
›
Circus Dumbbell Press
Circus Dumbbell Press
Shoulders · Dumbbell
›
Side Laterals to Front Raise
Side Laterals to Front Raise
Shoulders · Dumbbell
›
All 127 shoulders exercises →
Track it in SUUPRLog sets, get smart progression hints, and train live with your crew.