Dumbbell One-Arm Shoulder Press

Shoulders

Dumbbell One-Arm Shoulder Press

LevelIntermediate EquipmentDumbbell MechanicCompound ForcePush

An overhead press using a single dumbbell, which trains the shoulder while your trunk resists leaning.

Strength

Primary musclesShoulders

Secondary musclesTriceps

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.6 kcal/min

Estimate range 16–26 kcal (±25 %)

Muscle mass worked8 %

Effort during a set5.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Hold one dumbbell at the height of your shoulder with your palm turned forward.
2Stand with feet about hip width apart, or sit upright on a bench.
3Tighten your abs and let your free arm rest by your side.

How to perform

1Push the weight up and overhead until your elbow is straight.
2Keep your forearm vertical and your head in line with your spine.
3Reverse the motion slowly until the dumbbell is back near your shoulder.
4Complete your repetitions, then press with the other arm.