Dumbbell One Arm Shoulder Press (Version 2)
The Dumbbell One Arm Shoulder Press (Version 2) is a compound movement that trains the front delts with help from side delts, chest, serratus and triceps. This guide covers the setup, the execution, the mistakes worth fixing early, and how to program it.
Pressing overhead is the most honest test of shoulder strength there is — there is nowhere to hide and nothing to bounce off. It trains the front delts with side delts, chest, serratus and triceps assisting, and it demands that the whole trunk stay rigid underneath the load.
Who it is for. Everyone with the shoulder mobility to get the load overhead without arching hard. It goes first or second in a push or shoulder session.
Muscles worked
The prime mover here is the front delts, with side delts, chest, serratus and triceps assisting — which is why this movement earns its place as more than a single-muscle exercise.
Front
Back- Front delts100%
- Upper chest50%
- Serratus50%
- Side delts50%
- Triceps lateral head50%
- Triceps medial head39%
- Triceps long head22%
How to do it
- Stand or sit tall with a dumbbell at shoulder height, elbows slightly in front of the bar or handles rather than flared wide.
- Brace your midsection hard and squeeze your glutes — that is what stops the movement turning into a standing back arch.
- Set your wrists stacked over your forearms so the load travels straight down through the bones.
- Press straight up, moving your head back slightly out of the way and then returning it under the load as it clears.
- Lock out with the load directly over the middle of your feet, not out in front of you.
- Lower under control back to the starting height, keeping the trunk braced throughout.
Breathing. Breathe in and brace before you press, hold it through the drive, and breathe out at lockout.
Form cues that matter
- Squeeze your glutes to stop the lower back arching.
- Finish with the load stacked over your mid-foot and ears.
- Keep your forearms vertical throughout.
- Leaning back and turning it into an incline press
- Pressing around your head instead of past it
Common mistakes
| The mistake | Do this instead |
|---|---|
| Leaning back and turning it into an incline press | Brace harder, squeeze the glutes, and drop the weight until you can stand tall. |
| Pressing around your head instead of past it | Move your head back an inch as the load passes, then push it back through. |
| Stopping short of a full lockout | Finish every rep with the arms straight and the load over the mid-foot. |
What makes this variation different
The Dumbbell One Arm Shoulder Press (Version 2) is a specific version of this movement, and the details in its name change how it should be performed.
- Dumbbells let each side work independently, which exposes and fixes imbalances, and they allow a more natural path than a fixed bar. Expect to use less total weight than the barbell version.
- Training one side at a time exposes any strength difference between your sides and forces the midsection to resist being pulled out of position. Always start the set with your weaker side and match the stronger side to it.
Sets, reps and rest
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-3 min |
| Muscle growth | 3-4 | 6-12 | 2-3 min |
| Endurance | 2-3 | 12-20 | 2-3 min |
- 8-16Weekly sets
- 2-0-1Tempo
- 2-3 minRest
How to progress
Add weight before you add reps. Work at the top of your rep range for two sessions in a row with clean technique, then put the smallest increment available on the Dumbbell One Arm Shoulder Press (Version 2) and build back up. Small, boring jumps beat big ones.
Strength standards
How much you should be lifting on the Dumbbell One Arm Shoulder Press (Version 2), as a multiple of your bodyweight, from a first attempt through to a competitive standard.
| Level | Male | Female |
|---|---|---|
| Beginner | 0.15x | - |
| Novice | 0.25x | - |
| Intermediate | 0.4x | - |
| Advanced | 0.55x | - |
| Elite | 0.7x | - |
Variations and alternatives
If you do not have the equipment, or you simply want to rotate the stimulus, these 8 movements train the front delts in a similar way.
- Barbell Standing Close Grip Military Press — Barbell
- Dumbbell Seated Shoulder Press — Dumbbell
- Dumbbell Rear Fly — Dumbbell
- Assisted Chin Tuck — Machine
- Back Kick Overhead Press — Bodyweight
- Band Single Arm Shoulder Press — Resistance band
- Band Thruster — Resistance band
- Barbell Clean and Press — Barbell
Safety
Key takeaways
- Squeeze your glutes to stop the lower back arching.
- Finish with the load stacked over your mid-foot and ears.
- Work in the 6-12 rep range for muscle growth, leaving a rep or two in reserve on most sets.
- Full range of motion on the Dumbbell One Arm Shoulder Press (Version 2) matters more than the weight on it.
- Progress gradually and keep technique identical as the load goes up.
Go deeper
FAQ
What muscles does the Dumbbell One Arm Shoulder Press (Version 2) work?
It works the front delts as the prime mover, with side delts, chest, serratus and triceps assisting. The midsection also works throughout to keep you stable.
How many sets and reps should I do on the Dumbbell One Arm Shoulder Press (Version 2)?
Three to four working sets of 6-12 reps suits most people training for muscle growth, leaving one or two reps in reserve. Across all the exercises that train this muscle, 8-16 hard sets a week is a productive range.
Is the Dumbbell One Arm Shoulder Press (Version 2) good for beginners?
Yes, provided you start light enough to own the technique. Spend the first few weeks on the movement itself with a load you could do several more reps with, and add weight only once the pattern is automatic.
What can I do instead of the Dumbbell One Arm Shoulder Press (Version 2)?
Barbell Standing Close Grip Military Press, Dumbbell Seated Shoulder Press and Dumbbell Rear Fly all train the front delts in a similar way, so any of them works as a substitute when the equipment is taken or you want to rotate the stimulus.
What equipment do I need for the Dumbbell One Arm Shoulder Press (Version 2)?
This version uses a dumbbell. The pattern matters more than the tool, though — the alternatives above cover the same movement with whatever you have available.
What is a good Dumbbell One Arm Shoulder Press (Version 2)?
The table above gives the standards as a multiple of bodyweight, from beginner through to elite. Compare your best set against your own bodyweight rather than against the person next to you.
Track your sets, reps and progress on the Dumbbell One Arm Shoulder Press (Version 2) — free, with every exercise in the library.