Shoulders · Dumbbell
Dumbbell One Arm Shoulder Press
How to do the dumbbell one arm shoulder press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Sit or stand holding a single dumbbell at shoulder height with your palm facing forward. Press the dumbbell straight overhead until your arm is fully extended, then lower it back to shoulder level under control.
- 1Feel your shoulder driving the dumbbell straight overhead
- 2Brace your core to resist leaning to the working side
- 3Keep the weight stacked over your shoulder at lockout
Common mistakes
- Don't lean or twist your torso to help press
- Avoid flaring the dumbbell out in front of you
- Don't arch your lower back to push the weight up
Muscles worked
The dumbbell one arm shoulder press mainly works the front delts, with the triceps, side delts, upper traps, lower abs, and obliques assisting.
- Front DeltsPrimary
- TricepsSupport
- Side DeltsSupport
- Upper TrapsSupport
- Lower AbsSupport
- ObliquesSupport
- ForearmsMinor
- Upper ChestMinor
- Upper AbsMinor
Kovo programs the dumbbell one arm shoulder press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.