Shoulders · Quick demonstration

Single-Arm Shoulder Press

Press one dumbbell overhead while keeping your torso steady.

Bench and dumbbell4-second video

Two points to remember

Single-Arm Shoulder Press — Dumbbell at shoulder height — Dumbbell at shoulder height

Single-Arm Shoulder Press — Press overhead — Press overhead

Watch the demonstration

Target muscles

Shoulders (deltoids)

Also works · Triceps

How to do it

Sit on a bench with both feet flat. Hold one dumbbell at shoulder height, with your wrist above your elbow.
Brace your midsection and keep your shoulders and hips level. Press overhead until your arm is straight without leaning to the side.
Lower the dumbbell to shoulder height with control. Finish your reps and repeat on the other side.

Keep your torso steady as the dumbbell moves.

Common mistakes

Leaning sideways or arching your lower back.
Bending your wrist back under the dumbbell.
Rushing the way down or pushing off the floor with your feet.