Dumbbell One-Arm Shoulder Press
a.k.a. Single Dumbbell Press
Differentiation: Mechanics
This variation of a standing shoulder press is unique. Here is how: you perform reps with one arm for a full set, | then switch the dumbbell to your other arm. Working individual sides allows you to intently focus on each set of deltoids individually. You also use a dumbbell for this exercise. Using a dumbbell ensures that each set of deltoids lifts the same amount of weight. Using equal weight increases the overall symmetry of your deltoids. Since the weight is on one side of your body, | you must engage your core to counterbalance the weight on your other side. Engaging your core eventually increases the strength of your abs and obliques.
Starting Position
To get into starting position, do this...
1) Obtain one dumbbell.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Grasp the dumbbell in one hand
4) Place your feet shoulder-width apart.
5) Raise the dumbbell until it is level with your head.
6) Your palm should be facing forward.
7) Position your arm and the dumbbell so your arm forms a 90-degree angle.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you twist and lift the dumbbell straight up
3) ...until your arm is fully extended and pointed overhead.
4) ...until your arm is fully extended and pointed overhead.
5) Hold this position for a count of one second.
6) Then, inhale as you lower the dumbbell
7) ...until the dumbbell is again level with your head.
8) Repeat reps for a full set using that arm.
9) When all reps are finished, switch the dumbbell to your other hand. Then, perform the same number of reps using your other arm.
Proper Form
Pay special attention to following proper form by...
Your palms should face forward as you lift the dumbbells.
Keep your back straight and your head forward.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Appearing in the Video
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Tip
Do not lock out every single rep, otherwise you will become tired too easily.