One Arm Standing Dumbbell Press

Key Takeaways

Looking to level up your full body workout? Let’s delve into the One Arm Standing Dumbbell Press – an exercise game-changer for your shoulders, core and more. This comprehensive guide will make sure you’re all set, even if you’re a beginner.


The One Arm Standing Dumbbell Press is a versatile workout that targets your shoulders, biceps, and core. It takes the dumbbell press to an entire new level when performed standing with one arm. It not only targets major upper body muscles but also enables you to work on your core and balance.

Step-by-Step Instructions

1. Start by standing up straight, feet shoulder-width apart.
2. Hold a dumbbell in one hand, bringing it up to shoulder level.
3. Extend the arm with the dumbbell straight above your head.
4. Slowly bring the dumbbell back down to shoulder level.
5. Repeat this move for the desired number of reps, then switch to the other arm.

Expert Tips

1. Keep your core tight throughout the exercise.
2. Make sure your elbows are pointing forward, not to the sides.
3. Don’t lock your knees, keep them slightly bent.
4. Make sure to use a weight that is challenging but manageable.

The One Arm Standing Dumbbell Press, or Standing Single Arm Dumbbell Press, directly targets the shoulders. However, it also works out other muscles such as the biceps and the core. It even helps in improving your balance and your body’s overall strength and stability.


1. Is the One Arm Standing Dumbbell Press suitable for beginners?

Absolutely! It’s a versatile workout that can be modified according to your fitness level.

2. How to keep balance when doing the exercise?

Engage your core muscles and keep your feet planted firmly on the ground.

3. Should I do this exercise every day?

It’s best to work a muscle group 2-3 times a week to allow for recovery.

4. What Muscles Does the One Arm Standing Dumbbell Press Target?

Primarily, the exercise focuses on the deltoids in the shoulders. It also engages the biceps, triceps, and core muscles for stabilization. Additionally, by maintaining balance, you inadvertently work out the muscles in your legs and glutes.

5. What Benefits Do I Get from Engaging My Core in This Exercise?

Engaging your core helps in stabilizing your spine, preventing unwanted movements, and reduces the risk of injuries. It also assists in maintaining balance and posture during the movement, maximizing the effectiveness of the exercise.

6. Can This Exercise Help in Improving Posture?

Yes, the One Arm Standing Dumbbell Press not only strengthens your shoulder and upper back muscles but also helps in maintaining an upright posture, especially when you engage your core throughout the movement.

7. How Heavy Should the Dumbbell Be for This Exercise?

Start with a weight that is challenging but allows you to perform the exercise with proper form. As you progress, you can increase the weight gradually. It’s crucial to prioritize form over the weight to avoid injuries.

8. Can I Incorporate the One Arm Standing Dumbbell Press in a Circuit Workout?

Certainly! This exercise can be an excellent addition to a circuit workout, especially if you’re focusing on upper body strength and stability.

9. How Do I Progress After Mastering the Basic Movement?

You can increase the weight, add more repetitions, or integrate more complex movements like combining the press with a squat or lunge. These variations can intensify the workout and provide new challenges.

10. What Should I Be Mindful Of If I Have Shoulder Issues?

If you have a history of shoulder issues or injuries, ensure you warm up properly before attempting the exercise. Start with a lighter weight to gauge comfort and seek advice from a physical therapist or fitness expert to ensure you’re using a safe and correct technique.


With consistent practice of the One Arm Standing Dumbbell Press, you’ll feel stronger, look more toned, and enjoy the power of an effective full body workout. Now, it’s over to you – grab that dumbbell, and start pressing your way to a more powerful physique!

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