One-Arm Standing Dumbbell Shoulder Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The One-Arm Standing Dumbbell Shoulder Press is an effective exercise primarily targeting the shoulders, with secondary emphasis on the triceps. This movement involves standing upright while holding a dumbbell in one hand at shoulder height, then pressing the weight overhead until the arm is fully extended. The exercise engages the deltoids for shoulder development while also activating the triceps for additional arm strength. Performing the exercise one arm at a time helps improve stability and coordination, requiring core engagement to maintain balance. It’s essential to maintain proper posture throughout the movement to avoid unnecessary strain on the lower back.
How to Perform
Begin by standing with your feet positioned approximately shoulder-width apart. Grab a dumbbell with one hand and hold it at shoulder level, ensuring your palm faces forward.
Engage your core and stabilize your body. Take a deep breath to brace your core before initiating the press.
Press the dumbbell overhead by extending your elbow while focusing on contracting your shoulder muscles, particularly the deltoids.
As you press the weight up, keep your movement controlled and avoid arching your back. Ensure your body remains steady throughout the motion.
Gradually lower the dumbbell back to the starting position, aiming for your elbow to form a 90-degree angle (this may vary slightly based on your arm length).
Complete the desired number of repetitions with your working arm, then switch to the opposite arm and repeat the movement.
Keep your posture upright and avoid swaying or using momentum to lift the dumbbell.
If you're new to the exercise, start with a lighter weight to ensure proper form and technique.
Focus on smooth, controlled movements for both the press and the lowering phase to maximize muscle engagement and reduce the risk of injury.
Tips
Ensure you use a complete range of motion and maintain control of the dumbbell at all times during the exercise.
As you press the dumbbell upward, exhale and aim to bring your bicep close to your ear for optimal shoulder activation.
If you experience tension in your neck or traps, consider adjusting your posture. It may indicate insufficient thoracic spine extension or a lack of shoulder flexibility.
Focus on maintaining a steady, controlled movement throughout, avoiding any jerking or sudden shifts in your body position.
How Not to Perform
Avoid Arching Your Back: Do not lean back or excessively arch your lower back while pressing the dumbbell. This can lead to unnecessary strain on your spine. Keep your torso upright and engage your core to maintain stability.
Don’t Use Momentum: Avoid swinging the dumbbell or using body movement to "cheat" the press. Instead, focus on controlled, smooth movements to ensure that the target muscles, particularly the deltoids, are doing the work.
Don’t Raise Your Shoulders: Keep your shoulders relaxed and avoid shrugging them toward your ears. Shrugging places unnecessary stress on the traps and reduces the engagement of the deltoids.
Avoid Overextending Elbows: Don’t lock out your elbow at the top of the press. This can place excess strain on the elbow joint. Keep a slight bend in your elbow to maintain tension on the shoulder muscles.
Don’t Hold Your Breath: Avoid holding your breath throughout the movement. Failing to exhale as you press can increase intra-abdominal pressure and compromise your core stability. Exhale as you press the dumbbell overhead.
Don’t Let the Dumbbell Drift Forward: Make sure the dumbbell stays in line with your body, directly above your shoulder. Avoid letting it drift too far in front of you, which can place strain on the shoulder joint and decrease efficiency.
Don’t Rush the Movement: Avoid speeding through the exercise. Perform each rep slowly and with control to fully engage the deltoids and triceps, minimizing the risk of injury.
Avoid Uneven Weight Distribution: Ensure that your feet remain firmly planted on the ground and your weight is evenly distributed. Shifting weight to one leg or standing on your toes can affect your balance and posture.
Don’t Ignore Neck and Shoulder Alignment: If you feel tension in your neck or traps, check your posture and make sure you’re maintaining proper thoracic spine extension and shoulder flexion. This helps reduce strain on the neck and ensures proper muscle activation.
Don’t Skip Warm-up: Avoid jumping straight into heavy weights without warming up your shoulders and arms. A proper warm-up helps prepare your muscles, joints, and connective tissues for the exercise, reducing the risk of injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
