The Single-Arm Dumbbell Overhead Press is a beginner-friendly dumbbell strength exercise that targets the shoulders, with the triceps, abdominals and traps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesShoulders
Secondary musclesTriceps, Abs, Traps
EquipmentDumbbell
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Single-Arm Dumbbell Overhead Press
Stand with your feet shoulder-width apart holding one dumbbell.
Bring the dumbbell to shoulder height with your palm facing forward and your elbow under your wrist.
Brace your abs and squeeze your glutes so your ribs stay down.
Press the dumbbell overhead by extending the elbow and flexing the shoulder.
Finish with your biceps close to your ear and the arm almost straight.
Lower under control to shoulder height, complete the reps, then switch arms.
02 The payoff
Why it earns its spot
One arm at a time exposes and corrects strength differences between shoulders.
The offset load makes the trunk resist side bending on every rep.
Needs one dumbbell and no rack, so it fits small and home setups.
03 Don't do this
Common mistakes
Leaning away from the working arm, which turns the press into a side bend.
Letting the elbow drift out from under the wrist, which leaks force before the press starts.
Dipping the knees to start the rep, which makes it a push press and cuts the shoulder work.
Pressing the dumbbell out in front of the head, which shortens the range and stalls the lockout.
EGON Put it on record
Track it in EGON.
Log every set of the Single-Arm Dumbbell Overhead Press, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
