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Shoulders · Dumbbell
Dumbbell One Arm Shoulder Press (Version 2)
Dumbbell One Arm Shoulder Press (Version 2) is an intermediate compound strength exercise that works the delts (shoulders), with the triceps assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Triceps · Triceps Brachii
How to do Dumbbell One Arm Shoulder Press (Version 2)
- Begin standing with your feet shoulder-width apart, holding a dumbbell in your right hand at shoulder height with your palm facing forward. Place your left hand on your hip for stability.
- Engage your core and press the dumbbell overhead by extending your right arm fully overhead.
- Lower the dumbbell back to shoulder height with control, maintaining a steady and smooth motion.
- Repeat the exercise for the desired number of repetitions.
Form tips
- Exhale as you press the dumbbell overhead and inhale as you lower it.
- Avoid arching your back; maintain a neutral spine throughout the exercise.
- Keep your movements controlled to prevent injury and ensure proper muscle engagement.
Dumbbell One Arm Shoulder Press (Version 2) alternatives
More delts exercises
Dumbbell One Arm Shoulder Press (Version 2) FAQ
What muscles does Dumbbell One Arm Shoulder Press (Version 2) work?
Dumbbell One Arm Shoulder Press (Version 2) mainly works the delts in the shoulders (Anterior Deltoids). The triceps work as secondary muscles.
What equipment do you need for Dumbbell One Arm Shoulder Press (Version 2)?
You need a dumbbell.
How many sets and reps of Dumbbell One Arm Shoulder Press (Version 2) should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell One Arm Shoulder Press (Version 2) good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Dumbbell One Arm Shoulder Press (Version 2) burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell One Arm Shoulder Press (Version 2)?
Other exercises for the delts include Kettlebell Kneeling One Arm Shoulder Press, Kettlebell Standing Bottoms-Up One Arm Shoulder Press, Smith Machine Shoulder Press and Iso Lateral Shoulder Press Single Arm.
For developers
Use Dumbbell One Arm Shoulder Press (Version 2) in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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