Single-Arm Dumbbell Shoulder Press

The unilateral press forces the core to resist side bending while the delt works.

• Compound
• Dumbbell
• Intermediate

How to do it

• One dumbbell at your shoulder, core braced
• Press straight without leaning your trunk
• Lower under control

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s into the stretch and press with intent

Common mistakes

• Leaning towards your free side
• Arching your lower back

Muscles worked

Primary

• Shoulders

Secondary

• Triceps
• Core / abs

Alternatives

• Dumbbell Shoulder Press
• Arnold Press