Standing Dumbbell One Arm Shoulder Press (V2)
Intermediate
Also known as: Standing Single-Arm Dumbbell Shoulder Press · Standing One-Arm Dumbbell Overhead Press
Expert Advice
The one-sided load can pull you sideways. Keep your sternum centered over your belt buckle, and reduce the weight if you cannot stay upright.
How-to-do Steps
- Stand with feet shoulder-width apart, holding one dumbbell beside your shoulder.
- Face your palm forward with your elbow slightly ahead of your torso.
- Exhale and press the dumbbell overhead until your working arm is straight.
- Keep your legs still throughout the press without dipping your knees.
- Lower the dumbbell slowly to shoulder height along the same path.
- Complete the prescribed reps on one side, then switch arms and repeat.
Common Mistakes
- Lower back archesFix: keep your ribs stacked over your pelvis.
- Wrist folds backwardFix: keep your knuckles stacked above your forearm.
Coach Cues
Feet stay plantedPress straight upStay tall
Short reminders to keep in mind during every set.
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Muscles Worked
Standing Dumbbell One Arm Shoulder Press (V2) primarily targets the Shoulders, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders55%
Secondary
Chest10%
Abs10%
Triceps25%
Equipment
Dumbbell
Exercise Type
Strength
Why Level 3?
Intermediate
One-sided overhead loading requires shoulder mobility and trunk control without leg assistance.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Standing Dumbbell One Arm Shoulder Press (V2) work?
Standing Dumbbell One Arm Shoulder Press (V2) primarily targets the Shoulders. Secondary muscles involved include Chest, Abs, Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Standing Dumbbell One Arm Shoulder Press (V2)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Standing Dumbbell One Arm Shoulder Press (V2) suitable for beginners?
Standing Dumbbell One Arm Shoulder Press (V2) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Standing Dumbbell One Arm Shoulder Press (V2)?
Lower back arches: keep your ribs stacked over your pelvis. Wrist folds backward: keep your knuckles stacked above your forearm.
