Dumbbell One Arm Shoulder Press

Setup

1. 01Stand with feet shoulder-width apart.
2. 02Clean one dumbbell to shoulder height.
3. 03Hold the free hand on the hip or out for balance.
4. 04Brace the trunk and squeeze the glutes.

Execution

1. 01Press the dumbbell straight up overhead.
2. 02Finish with the arm locked out by the ear.
3. 03Lower under control back to the shoulder.
4. 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.