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Dumbbell Single-Arm Overhead Press

The overhead press is a foundational strength-building movement. It helps you build bigger shoulders and develop functional upper body power. The single-arm version of the exercise provides unique benefits. It allows you to work each side of the shoulder individually to ensure even strength and muscle development.

This article provides a comprehensive guide to the single-arm dumbbell press. We’ll cover how to do it and how to program it into your at-home shoulder workouts. We’ll also explore who should and should not do this excellent unilateral exercise and the best set and rep scheme.

How To Do

  1. Grab a dumbbell in your right hand with an overhand grip. Your feet should be hip-width apart. Bring the weight to shoulder level, with your elbow in at your side.
  2. Press the weight overhead to the full lockout of the elbow.
  3. Lower the weight under control to the start position.
  4. Breathe out as you press the weight up; breathe in as you lower the weight.

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Tips From Expert

  • Maintain a neutral wrist position the whole time so it doesn’t bend backward or forward.
  • Do not hinge at the hips as you press the weight up; doing so will introduce momentum to the movement.
  • Keep your body upright and your core tight throughout the exercise.
  • Look directly forward as you do this exercise, avoiding tilting your head in any direction.
  • You may wish to extend your non-working arm to the side as a counterbalance.
  • Your elbow should be slightly in front of your body the whole time; don’t allow it to flare out.

Optimal Sets and Reps

Here’s an overview of the optimum set and rep range based on four popular training objectives.

Training TypeSetsReps
Strength Training3–41–5
Hypertrophy3–48–12
Endurance Training3–415–20+
Power Training3–41-5
Optimal Sets & Reps of Dumbbell Single-Arm Overhead Press

How to Put in Your Workout Split

The dumbbell single-arm overhead press builds shoulder strength, improves stability, and balances development between the left and right sides. If you are training on a push/pull/legs training split, add this exercise on push day. Perform it alongside other upper-body pushing exercises such as the bench press and triceps dip.

If you’re following a body part split, do the dumbbell single-arm overhead press on shoulder day. Follow it with lateral raises and rear delt flyes to work all three deltoid heads.

People following a full-body routine should perform this exercise as their main deltoid exercise. We recommend programming the movement after your chest and upper back exercises. This will ensure that your exhausted shoulders don’t compromise your performance on those other exercises.

The dumbbell single-arm overhead press can also be added to a functional training day to promote stability and balance. It can be paired with core exercises such as planks and crunches.

Use a weight that allows you to use proper form while being challenging for the last few reps. Gradually increase the weight as your strength improves to ensure consistent strength and muscle gains.

Primary Muscle Groups

Anterior Deltoid

Muscles located at the front of your shoulder region

Lateral Deltoid

Muscles located at the side of your shoulder which gives your shoulders a rounded appearance.

Anterior Deltoid

The anterior, or front, deltoid head is the part of the shoulder muscle that can be seen from the front. It is one of three parts of the deltoid muscle, along with the lateral and posterior heads. 

The muscle fibers of the anterior head originate on the clavicle bone and are inserted into the upper arm bone. The main job of this part of the shoulder is to lift the arms forward and up. As a result, it is the prime mover in any overhead pressing movement.

Lateral Deltoid

The lateral deltoid head is the part of the shoulder that is visible from the side. Developing it helps to create the ‘V’ shaped upper body that many guys desire. The muscle fibers of the lateral head originate on the outer shoulder blade and are inserted into the upper arm bone.

The main job of the lateral deltoid head is to move the arm out to the side. When you perform the dumbbell single-arm overhead press, it helps to stabilize the shoulder girdle.

Secondary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Triceps Lateral Heads

There are three parts, or heads, that make up the triceps muscle. They work together to extend the elbow. The lateral head is the other part of the muscle. It originates on the humerus and runs down and through the elbow to insert into the ulna (forearm) bone.

During the overhead press, the lateral head of the triceps assists the anterior deltoid to press weight overhead. It also helps stabilize the shoulder joint throughout the movement. 

Triceps Medial Heads

The medial head of the triceps works with the lateral and long heads to extend the elbow joint. It has the same origin and insertion points as the lateral head of the triceps. As a result, its function during the dumbbell single-arm overhead press is very similar. It helps extend the elbow overhead and acts as a stabilizer for the elbow and shoulder joints. 

Triceps Long Heads

The long head of the triceps has a different origin point than the lateral and medial heads. Rather than the upper arm, it comes from the shoulder blade and runs down the back of the upper arm. It then converges with the other two heads to cross over the elbow and insert into the ulna (forearm) bone. 

The long head of the triceps works with the other two heads to extend the elbow and straighten the arm. It also plays a minor role in overhead movements. 

Upper Trapezius 

The trapezius is a large kite-shaped muscle on the upper half of the back. It has three sections; the upper, middle, and lower portions. The upper trapezius is the part of the muscle that can be seen from the front. It runs diagonally from the neck to the shoulders.

The function of the upper trapezius is to draw the shoulder blades up toward the ears. It also assists with shoulder blade stability. This helps to keep the shoulder blades from moving forward or backward during the overhead press. 

The upper trapezius also assists with upward shoulder blade rotation. This is needed to achieve full overhead extension. 

Serratus Anterior

The serratus anterior is a saw-like band of muscle that covers the side of the waist. It runs from the shoulder blade around to the upper ribs. The main job of this muscle is to draw the shoulder blades forward. It is heavily involved in punching and pushing movements. 

During the dumbbell single-arm overhead press, the serratus anterior assists with the upward rotation of the scapula. This helps keep the shoulder blade stable during the pressing movement. 

Clavicular Head Of Pectoralis Major 

The clavicular head of the pectoralis major is the upper outer part of the muscle, closest to the armpit. This part of the chest originates on the upper part of the clavicle bone and runs diagonally across to the upper arm bone.

The main job of the clavicular head is to pull the arm upward and inward. When you perform the dumbbell single-arm overhead press, this muscle helps stabilize the shoulder joint. 

Equipment

Dumbbells

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Squat To Overhead Press

Dumbbell Front Raise

Dumbbell Arnold Press

Alternating Dumbbell Press

Dumbbell Lateral Raise

Dumbbell Seated Shoulder Press

Dumbbell Seated Lateral Raise

Dumbbell Upright Row

Dumbbell Standing Shoulder Press

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Cable Lateral Raise

Barbell Military Press

Barbell Front Raise

Pike Push-Up

Arm Circle

Dynamic Arm Swing

Bear Crawl

Weight Plate Front Raise

Cable Shoulder Internal Rotation

Chest And Front Of Shoulder Stretch

Who Should Do?

Athletes

Athletes in sports requiring overhead movement will benefit from the dumbbell single-arm overhead press. This exercise builds shoulder strength, stability, and mobility. These things will help athletes to more efficiently manipulate their shoulders in sports like tennis, swimming, and basketball. 

Bodybuilders

Bodybuilders looking to balance the development of their shoulders will benefit from adding the dumbbell single-arm press to their routine. This is a unilateral exercise where each side of the muscle works separately. This prevents the stronger side from taking over, which can cause uneven development. 

Who Should Not Do?

People With Chronic Neck Pain

The dumbbell single-arm overhead press can cause neck strain if done improperly. As a result, people with chronic neck pain should avoid this and other dumbbell shoulder exercises involving overhead pressing. They would be better off doing a Smith machine overhead press. This version provides more external stability during the movement. 

If you have chronic neck problems you can also do such overhead press alternatives as front raise and dumbbell lateral raise. 

People With Balance Issues

This exercise requires quite a bit of balance and coordination to perform safely. That’s because one side is loaded while the other is not. People who struggle with their balance should replace it with the Smith machine overhead press.

Benefits Of The Exercise

Improves Shoulder Stability

The dumbbell single-arm overhead press is very effective at enhancing shoulder stability. When you perform the shoulder press one arm at a time, you fully engage the stabilizer muscles of the shoulder. This includes the rotator cuff and the muscles surrounding the scapula. These muscles stabilize the weight in mid-air and counterbalance your body.

Greater shoulder stability improves athletic performance in sports and reduces the risk of injury. 

Builds Muscle

Any version of the overhead press is an excellent movement for building shoulder muscle. The single-arm version allows you to develop each side of the shoulders individually. This exercise mainly works the anterior (front) head of the deltoids, with the medial and posterior head acting as support muscles.

The single-arm version of the overhead press helps develop the mind-muscle connection while you work out. That’s because you are able to give your total focus to each individual side of the shoulder muscle.

Performing the overhead press one arm at a time engages many stabilizer muscles throughout the body. This recruits a greater number of muscle fibers, resulting in greater muscle-building potential.

Supports Shoulder Symmetry

When you work both sides of the muscle at the same time, your stronger side may take over, leading to muscle imbalances. The dumbbell single-arm overhead press works each side of the shoulders individually. As you press the dumbbell overhead, your weaker side is forced to perform the same movement and bear the same load as the stronger side. This promotes balanced muscle growth and strength.

Frequently Asked Questions

What does a single-arm overhead press work?

A single-arm overhead press works the shoulder muscles. The primary focus is on the anterior, or front head of the deltoid muscle. This portion is mainly responsible for pressing. The lateral and posterior heads of the deltoids assist the movement.

Is a single-arm overhead press effective?

Yes, the single-arm overhead press is an effective exercise. It allows you to work each side of the shoulders individually to promote muscle balance between both sides. This exercise also builds core stability through the serratus anterior.

What is a common mistake when doing the single-arm overhead press?

A common mistake when doing the single-arm overhead press is flaring the elbow out as you press the weight upward. Flared elbows place excess stress on the shoulder joint. For proper biomechanics, keep the elbows slightly forward of the torso.

How many reps for a single-arm overhead press?

The number of reps you should perform on the single-arm overhead press depends on what your primary training goal is. For muscle gain, train within an 8-12 rep range. For strength and power, reduce the range to 1-5 reps. To build muscular endurance, perform 15-20 reps per set.  

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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