Dumbbell One Arm Shoulder Press V. 2

Setup

1. 01Stand with feet hip to shoulder width apart.
2. 02Clean one dumbbell to the shoulder with the palm facing forward or slightly in.
3. 03Brace the trunk and squeeze the free hand or place it on your hip.
4. 04Keep the ribs down so the lower back does not arch.

Execution

1. 01Press the dumbbell straight up until the elbow locks out overhead.
2. 02Finish with the biceps close to the ear and the weight over the shoulder.
3. 03Pause briefly at lockout.
4. 04Lower under control back to the shoulder.

Checkpoints

• -Hips and shoulders stay level despite the one-sided load.
• -The dumbbell finishes stacked over the shoulder and hip.
• -The rib cage stays down with no sideways lean.
• -Elbow reaches full lockout on every rep.

Common mistakes

• -Leaning away from the working arm to grind out reps.
• -Turning the press into a push press with unplanned leg drive.
• -Arching the lower back as the weight passes the forehead.
• -Stopping short of lockout at the top.