Shoulders · Dumbbell
Dumbbell Single Leg Standing Shoulder Press
How to do the dumbbell single leg standing shoulder press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Stand on one leg holding a dumbbell in each hand at shoulder height. Press the dumbbells overhead until your arms are straight, then lower them back to your shoulders while keeping your balance on the single leg. Complete reps and switch legs.
- 1Feel your shoulders drive the dumbbells overhead
- 2Brace your core to stay balanced on one leg
- 3Press straight up and keep your ribs down
Common mistakes
- Do not arch your lower back to push the weight up
- Avoid letting the standing knee wobble or cave
- Do not lean to one side as you press
Muscles worked
The dumbbell single leg standing shoulder press mainly works the front delts, with the triceps, upper traps, lower abs, forearms, upper abs, obliques, quads, glutes, calves, and side delts assisting.
- Front DeltsPrimary
- TricepsSupport
- Upper TrapsSupport
- Lower AbsSupport
- ForearmsSupport
- Upper AbsSupport
- ObliquesSupport
- QuadsSupport
- GlutesSupport
- CalvesSupport
- Side DeltsSupport
- Upper ChestMinor
- Lower BackMinor
- HamstringsMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the dumbbell single leg standing 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.