One-Arm Shoulder Press (Dumbbell)

A unilateral pressing exercise that targets the shoulders and requires core stability to resist rotation.

Instructions

1. Grab a dumbbell and sit on a bench with back support or stand upright with feet shoulder-width apart.
2. Place the dumbbell at shoulder height with the palm facing forward.
3. Keep your other arm extended to the side, by your waist, or grabbing a fixed surface for balance.
4. As you exhale, press the dumbbell upward until your arm is fully extended.
5. Pause briefly at the top of the movement.
6. Slowly lower the dumbbell back to shoulder height as you inhale.
7. Repeat for the recommended amount of repetitions, then switch arms.

Tips

• Maintain an upright posture throughout; avoid leaning to compensate for the single arm
• Engage your core to resist rotation from the unilateral load
• Keep the dumbbell path vertical and controlled
• Full range of motion from shoulder height to lockout is important
• This exercise is excellent for identifying and correcting strength imbalances