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.

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Single Arm Dumbbell Overhead Press instructions

Step-by-step instructions

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.

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

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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