Dumbbell One Arm Shoulder Press (version 2)
- 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 (version 2) is a unilateral overhead pressing exercise that primarily targets the front deltoid, with help from the side deltoid, upper chest, serratus anterior, and triceps. Pressing one arm at a time exposes side-to-side strength differences and forces your core to resist rotation, building balanced, stable shoulders.
Dumbbell One Arm Shoulder Press (version 2): So führst du sie aus
- 1Hold a single dumbbell and either sit on an upright bench with back support or stand tall with your feet shoulder-width apart.
- 2Raise the dumbbell to shoulder height with your palm facing forward and your elbow under your wrist.
- 3Brace your core and squeeze your glutes so your torso stays upright and does not lean toward the working side.
- 4Press the dumbbell straight overhead until your arm is fully extended, keeping your wrist stacked over your elbow.
- 5Pause briefly at the top without locking out aggressively or shrugging the shoulder up to your ear.
- 6Lower the dumbbell under control back to shoulder height, keeping tension on the front delt.
- 7Complete all your reps on one side, then switch the dumbbell to the other hand and repeat for equal reps.
Technik-Tipps
- Keep your free hand on your hip or a stable surface to help you resist leaning, but do not push off it to assist the rep.
- Exhale as you press up and inhale as you lower, keeping your ribcage down rather than flaring it open.
- Move at a controlled tempo and start lighter than your two-arm press, since the unilateral load is harder to stabilize.
- Match reps and weight on both sides, working from your weaker arm's capacity to even out imbalances.
Häufige Fehler
- Leaning the torso away from the working arm to cheat the weight up, which loads the lower back and shifts work off the delt.
- Pressing with the palm rotating inward or the elbow flaring behind the body, which stresses the shoulder joint.
- Shrugging the shoulder toward the ear at the top, trading delt tension for upper-trap strain.
- Going too heavy and bending sideways, losing the core's anti-rotation benefit that makes the single-arm version worthwhile.
Häufig gestellte Fragen
What muscles does the dumbbell one arm shoulder press work?
It primarily works the front deltoid, with the side deltoid, upper chest (clavicular head), serratus anterior, and triceps assisting. Pressing one arm at a time also challenges your core to resist twisting.
Should I do this seated or standing?
Both work. Seated with back support isolates the shoulder and limits cheating, while standing recruits more core and stabilizers. Beginners often start seated for control.
Why press one arm at a time instead of both?
Single-arm pressing reveals and corrects left-right strength differences and forces your core to resist rotation, building more balanced, stable shoulders than a two-arm press alone.
How many sets and reps should I do?
For most lifters, 3–4 sets of 8–12 reps per arm is a solid range for building shoulder strength and size. Use a weight you can control through a full range without leaning.
