Napra

Dumbbell One-Arm Shoulder Press

StrengthIntermediate ShouldersTriceps Dumbbell
Dumbbell One-Arm Shoulder Press, step 1
1. Stand tall, one dumbbell at shoulder height, other hand on your hip; brace your core.
Dumbbell One-Arm Shoulder Press, step 2
2. Press overhead without leaning sideways; lower slowly to shoulder height. Then switch arms.

How to do it

  1. Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
  2. Clean the dumbbell up to bring it to shoulder height. The other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface.
  3. Rotate the wrist so that the palm of your hand is facing forward. This is your starting position.
  4. As you exhale, push the dumbbell up until your arm is fully extended.
  5. After a second pause, slowly come down back to the starting position as you inhale.
  6. Repeat for the recommended amount of repetitions and then switch arms.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

Similar exercises