How To Do Single Arm Shoulder Press

Single Arm Shoulder Press Exercise

Single Arm Shoulder Press is a unique exercise that is effective in building the shoulders, triceps and core muscles.

Because of the unilateral nature of the exercise, your core muscles have to remain tight to maintain balance and stability in your upper body and to support your lower back.

Single Arm Shoulder Press is used to work around weaknesses in the shoulder area particularly in terms of development or strength.

Single Arm Shoulder Press How To

  • Bring a light to moderately heavy dumbbell to one of your shoulders. Position it at the side of the shoulder.
  • Take a shoulder width position; slight bend in your knees and an arch on your lower back. Maintain a tight core throughout the exercise.
  • With a neutral grip, press the dumbbell straight up. Do not lock out your elbows at the top position.
  • Resist the weight on the way back to the starting position.
  • Once you have completed the targeted number or reps, switch shoulders and repeat the exercise. Make sure you complete the same number of reps.

Form and Technique

You can use either a neutral or a palms facing out grip when doing Single Arm Shoulder Press.

Your choice of grip would depend on which area of the shoulder you want to develop.

Neutral will develop more of the front head and the triceps while the palms facing out grip will tend to target the lateral head.

Do not bring the dumbbell lower than shoulder level as this places unnecessary compression forces on the rotator cuff.

Variations: Alternating Shoulder Press, Landmine Press

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Single Arm Shoulder Press