Strength

Single Arm Dumbbell Overhead Press

The Single Arm Dumbbell Overhead Press is a muscle-building exercise targeting shoulders and improving arm and back strength. Lifting weights directly above your head fosters muscle growth, shoulder strength, and stability.
View all exercises
Single Arm Dumbbell Overhead Press instructions
Step-by-step instructions
1
Stand with a stable stance, feet shoulder-width apart, and hold a dumbbell in one hand.
2
Bring the dumbbell up to shoulder height, with your elbow bent and palm facing away from you.
3
Brace your core and exhale as you push the dumbbell straight up, until your arm is fully extended.
4
Pause at the top of the movement, then lower the dumbbell back to shoulder height in a controlled manner.
5
Repeat this process for the programmed number of reps, then switch to the other arm.
Stand with a stable stance, feet shoulder-width apart, and hold a dumbbell in one hand.
Bring the dumbbell up to shoulder height, with your elbow bent and palm facing away from you.
Brace your core and exhale as you push the dumbbell straight up, until your arm is fully extended.
Pause at the top of the movement, then lower the dumbbell back to shoulder height in a controlled manner.
Repeat this process for the programmed number of reps, then switch to the other arm.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Start your fitness journey today
Enjoying exercises like Single Arm Dumbbell Overhead Press, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer