Dumbbell One Arm Shoulder Press exercise animation (Männlich)

Dumbbell One Arm Shoulder Press

Zielmuskel
Deltoid Anterior
Synergistenmuskeln
Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii
Equipment
Dumbbell
Körperregion
Shoulders
Typ
Strength

The dumbbell one arm shoulder press is a unilateral overhead push that primarily targets the front deltoid, with help from the side deltoid, upper chest (clavicular head), serratus anterior, and triceps. Pressing one arm at a time exposes side-to-side strength gaps and forces your core to resist rotation, making it a strong builder for balanced, stable shoulders.

Dumbbell One Arm Shoulder Press: So führst du sie aus

  1. 1Stand or sit tall holding a single dumbbell at shoulder height, palm facing forward and the weight just outside your shoulder.
  2. 2Brace your core, squeeze your glutes, and set your feet roughly shoulder-width apart for a stable base.
  3. 3Keep your wrist stacked over your elbow and your forearm vertical before you begin pressing.
  4. 4Press the dumbbell straight up and slightly toward your midline until your arm is fully extended overhead.
  5. 5Keep your torso upright and resist leaning toward the working side as the weight rises.
  6. 6Pause briefly at the top with the dumbbell stacked over your shoulder joint.
  7. 7Lower the dumbbell under control back to shoulder height, keeping tension on the deltoid.
  8. 8Complete all reps on one side, then switch the dumbbell to the other arm and repeat.

Technik-Tipps

  • Keep your core braced and ribs down so your lower back doesn't arch to help lift the weight.
  • Press in a slightly inward arc so the dumbbell finishes over the crown of your head, not out in front.
  • Free your non-working hand to hold a rack or your hip, but don't push off it to assist the rep.
  • Match the rep count and tempo on both arms so your weaker side sets the working weight.

Häufige Fehler

  • Leaning your torso away from the working arm, which shifts load off the deltoid and strains the lower back.
  • Overarching your lower back to turn the press into a standing incline push, risking spinal stress.
  • Letting the wrist bend backward under the dumbbell, which wastes force and strains the joint.
  • Using a heavier weight on your stronger side, which reinforces the imbalance the lift is meant to fix.

Häufig gestellte Fragen

What muscles does the dumbbell one arm shoulder press work?

It mainly works the front deltoid, with the side deltoid, upper chest (clavicular head), serratus anterior, and triceps assisting. Pressing one arm at a time also heavily engages the core to resist twisting.

Is the one arm dumbbell shoulder press better than pressing both arms?

It isn't strictly better, but it adds value. Working one arm at a time reveals and corrects left-right strength gaps and challenges your core anti-rotation more than a two-arm press, though you can load less total weight.

Should I do this standing or seated?

Both work. Standing recruits more core and full-body stability, while seated removes some of that demand so you can focus on the shoulder. Pick based on your goal and how strictly you can keep your torso upright.

How many sets and reps should I do?

For most lifters, 3–4 sets of 8–12 reps per arm is a solid range. Always start each set with your weaker side and match the reps on the stronger side.

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