Dumbbell One-Arm Overhead Press (Shoulders)

The dumbbell one-arm overhead press is a great compound exercise for the anterior (Front) delts and you can do it in so many ways. But, we’ll focus on the standing dumbbell overhead press, as it’s a very popular, yet effective variation. Plus, using free weights for training the shoulders is a very functional way of developing strength and muscle since it develops stabilizer muscles necessary for heavier training and optimal joint function.

Now, anyone can perform this exercise but safety should be a priority so starting with light weight is always recommended before training heavy. So, implement the dumbbell shoulder overhead press in your routine for maximum results.

In This Exercise:

• Target Muscle Group: Anterior Deltoid
• Type: Strength
• Mechanics: Compound
• Equipment: Dumbbell
• Difficulty: Beginner

Exercise Instructions

1. Grab a dumbbell and hold it just above one shoulder in the starting position for a shoulder press.
2. Bend your knees slightly and keep your back straight.
3. Now, press the dumbbell upward until your arms are extended but don’t lock out at the top.
4. Slowly lower the dumbbell back down until it reaches a head level and upper arms are parallel to the floor.
5. Then do the same thing with your other arm.
6. Alternate between arms for the desired number of sets.

Variations & Tips:

• You can perform this exercise by pressing two dumbbells overhead at the same time.
• Always keep your knees bent to alleviate lower back stress.
• Do not lock out your elbows at the top of the press to keep tension on your shoulders.
• Start with light weights before attempting to train with heavier weight loads.

Watch: How to do the dumbbell one-arm overhead press

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