Movement overview

The standing one-arm dumbbell press is a compound exercise targeting the shoulders, specifically the deltoid muscles. It also engages the core for stabilization. This exercise helps in developing unilateral strength and improving balance.

Step-by-step cues

1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing forward.
2. Engage your core and keep your back straight throughout the movement.
3. Press the dumbbell overhead by extending your elbow until your arm is fully extended.
4. Pause briefly at the top of the movement, ensuring your arm is straight but not locked.
5. Slowly lower the dumbbell back to the starting position at shoulder height.
6. Repeat for the desired number of repetitions before switching to the other arm.

Technical tips

• Maintain a neutral spine and avoid leaning to one side during the press.
• Keep your wrist straight and aligned with your forearm to prevent strain.
• Engage your core muscles to stabilize your body and prevent swaying.
• Focus on controlled movements, both when pressing up and lowering the dumbbell.
• Start with a lighter weight to master form before progressing to heavier weights.
• Breathe out as you press the dumbbell up and inhale as you lower it.