Which muscles does the single arm shoulder press (dumbbell) work?

The single arm shoulder press (dumbbell) mainly works your shoulders. It also involves your triceps and obliques.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the single arm shoulder press (dumbbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Single Arm Shoulder Press (Dumbbell): how to do it and muscles worked

The single arm shoulder press (dumbbell) mainly works your shoulders, with help from your triceps and obliques. You need dumbbells.

Muscles worked

Main

Shoulders

Helping

How to do the single arm shoulder press (dumbbell)

1
Stand or sit holding one dumbbell at shoulder height with your palm facing forward. Keep your free hand on your hip or a support and brace your abs.
2
Press the dumbbell straight overhead until your arm is almost straight, without leaning to the side. Keep your ribs down and your torso upright.
3
Lower it slowly back to shoulder height. Breathe out as you press and in as you lower. Complete all reps, then switch arms.

Form tip: Resist leaning away from the working arm; staying upright trains your core to resist twisting and protects your lower back.

Common questions

Which muscles does the single arm shoulder press (dumbbell) work?: The single arm shoulder press (dumbbell) mainly works your shoulders. It also involves your triceps and obliques.
What equipment do I need for the single arm shoulder press (dumbbell)?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the single arm shoulder press (dumbbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More shoulders exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.