Single-Arm Dumbbell Overhead Press
A single-arm overhead press that challenges core stability in addition to shoulder strength.
Equipment: Dumbbells
How to do it
- 1Hold a dumbbell at shoulder height in one hand, bracing your core to resist leaning to that side.
- 2Press the dumbbell straight overhead until your arm is fully extended.
- 3Lower it back to shoulder height with control, keeping your torso upright throughout.
Common mistakes
- Leaning or side-bending toward the working arm instead of staying upright.
- Pressing the dumbbell out in front instead of straight overhead.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Single-Arm Dumbbell Overhead Press safe for beginners?
The Single-Arm Dumbbell Overhead Press is tagged advanced, meaning it generally works best once you already have some push training experience. If you're new to training, building a base with the Overhead Barbell Press first is a reasonable place to start.
See the Overhead Barbell PressWhat muscles does the Single-Arm Dumbbell Overhead Press work?
The primary mover is your shoulders. As a push movement, it also involves your triceps and upper chest.
What can I substitute if I don't have dumbbells for the Single-Arm Dumbbell Overhead Press?
The Overhead Barbell Press targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have dumbbells available.
See the Overhead Barbell PressRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.