Shoulders · Dumbbell
Dumbbell Split Stance Single Arm Overhead Press
How to do the dumbbell split stance single arm overhead 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
Stagger your stance with one foot forward and hold a single dumbbell at shoulder height with one hand. Brace your core and press the dumbbell straight overhead until the arm locks out, then lower it back to your shoulder under control.
- 1Feel your shoulder and triceps drive the dumbbell up
- 2Keep your core tight and ribs down so you don't arch
- 3Press straight up and lock the arm out overhead
Common mistakes
- Don't lean back or arch your lower back
- Avoid flaring the elbow out of the press line
- Don't let the dumbbell drift forward or behind your head
Muscles worked
The dumbbell split stance single arm overhead press mainly works the front delts and triceps, with the side delts, upper chest, upper traps, upper abs, lower abs, and obliques assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- ForearmsMinor
- Lower BackMinor
- Lower TrapsMinor
- QuadsMinor
- GlutesMinor
Kovo programs the dumbbell split stance single arm overhead 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.