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Standing Single Dumbbell Shoulder Press

Unilateral standing shoulder press

ShouldersIntermediateStrengthPress

At a glance

Muscles workedPrimary: Shoulders and triceps
Muscle groupShoulders
DifficultyIntermediate
TypeStrength · Press
Sets & reps6 sets × 3-8 each arm
Estimated calories burned~50 kcal

How to do it

  1. Step 1: Stand holding dumbbell at shoulder
  2. Step 2: Press overhead
  3. Step 3: Keep core tight
  4. Step 4: Lower with control
  5. Step 5: Switch arms

Equipment

Coaching tips

Benefits

Unilateral standing shoulder press

Common mistakes

Leaning to one side

Make it harder

Slower eccentric

Make it easier

Seated version

Breathing

Exhale pressing

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More shoulders exercises

Pole Behind the Back Warm Up Stretch

Beginner · 3 sets × 20-40 seconds

Standing Reverse Arnold Warmup Stretch

Beginner · 30 seconds

Single Leg Side Raise

Advanced · 3 sets × 10-12 reps

Water Bottle Front Press

Intermediate · 4 sets × 20 reps

Overhead Figure 8 with Pole Warm Up Stretch

Beginner · 3 sets × 8-10 each direction

Seated Alternating Water Bottle Shoulder Press

Intermediate · 3 sets × 10-12 each arm

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.