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One-Arm Dumbbell Shoulder Press (Variation 2)
A unilateral overhead dumbbell press that builds the deltoids while challenging the trunk to resist side bending.
ShouldersDumbbellVertical press
Primary
Deltoids
Secondary
Triceps brachiiTrapezius (upper)Obliques
Equipment
Dumbbell
Pattern
Vertical press
Setup
- 01Stand with feet shoulder-width apart.
- 02Clean one dumbbell to shoulder height.
- 03Hold the free hand on the hip or out for balance.
- 04Brace the trunk and squeeze the glutes.
Execution
- 01Press the dumbbell straight up overhead.
- 02Finish with the arm locked out by the ear.
- 03Lower under control back to the shoulder.
- 04Complete all reps, then switch arms.
Checkpoints
- -The torso stays vertical without leaning away.
- -The dumbbell finishes directly over the shoulder joint.
- -The ribs stay down; no lower-back arch.
- -Hips stay level and square to the front.
Common mistakes
- -Side-bending away from the working arm.
- -Using leg drive to push the weight up.
- -Stopping short of full lockout overhead.
- -Letting the elbow drift far behind the body.
Programming notes
- -Use 3 sets of 8 to 12 reps per arm, weaker side first.
- -Keep both sides at equal reps to prevent imbalances.
- -Progress to heavier bilateral pressing once each side presses evenly.
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