Single-Leg Overhead Dumbbell 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
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Leg Overhead Dumbbell Press is a dynamic exercise that targets the shoulders while engaging the core, including the abs, obliques, and lower back. This movement combines strength training with balance, as you press a dumbbell overhead while standing on one leg. The need to stabilize your body activates the core muscles, improving overall balance, coordination, and unilateral strength. It’s an effective compound exercise that strengthens the upper body, particularly the shoulders, while also challenging the stabilizing muscles in the lower body and core. This exercise requires only a dumbbell, making it accessible for various fitness levels.
How to Perform
Start Position: Stand tall with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing forward. Engage your core, and keep your chest lifted.
Lift One Leg: Shift your weight onto one leg (e.g., your left leg) and raise the opposite leg (e.g., your right leg) so it is bent at the knee and hovering just above the floor. Maintain balance on your standing leg.
Press the Dumbbell: With the dumbbell in your right hand, press it overhead, fully extending your arm. Keep your elbow slightly bent at the top. Ensure your wrist stays straight, and avoid arching your back.
Stabilize Your Core: As you press the dumbbell overhead, engage your core, including your abs, obliques, and lower back muscles, to maintain balance and posture. Focus on keeping your body steady and your torso upright.
Lower the Dumbbell: Slowly lower the dumbbell back to the starting position, keeping control of the movement and resisting any swinging.
Switch Legs: After completing the desired number of repetitions on one leg, switch legs and repeat the exercise on the opposite side.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your body aligned throughout the movement to avoid leaning to one side or overcompensating.
Start with a light dumbbell to focus on balance and proper form before increasing the weight.
If you find balancing difficult, practice the exercise near a wall or sturdy surface for support.
How Not to Perform
Avoid Arching Your Lower Back: Do not excessively arch your lower back when pressing the dumbbell overhead. This can strain your lower back and reduce the focus on your shoulders. Keep your core engaged to support your spine and maintain a neutral lower back position.
Do Not Lean to One Side: Resist the urge to lean or tilt your torso toward the side of the working leg. This can cause unnecessary strain on your back and decrease the engagement of the shoulders. Maintain a straight, upright posture throughout the movement.
Avoid Swinging the Dumbbell: Do not use momentum to swing the dumbbell up. Swinging can lead to muscle strain and prevent the shoulders from properly engaging. Focus on a controlled, steady press, using only the strength of your shoulder and arm to lift the weight.
Don’t Let Your Elbow Lock: Do not lock your elbow completely at the top of the press. A slight bend in your elbow ensures constant tension on the shoulder muscles and reduces joint stress. Locking the elbow can also decrease the effectiveness of the exercise.
Do Not Overextend the Press: Do not press the dumbbell too far overhead or behind your head. Overextending can put unnecessary strain on your shoulder joints. Press the dumbbell in a straight line above your shoulder, keeping your wrist aligned with your forearm.
Avoid Losing Balance: Do not allow your standing leg to buckle or wobble excessively. If you lose balance, it may shift the focus away from your shoulders and core. Make sure your standing leg is slightly bent, your foot is firmly planted on the ground, and your core is activated for stability.
Do Not Neglect Core Engagement: Don’t forget to engage your core while balancing on one leg. Failing to activate your core muscles can result in poor posture and reduced effectiveness of the exercise. Make sure to keep your abs and obliques tight to support your balance.
Don’t Rush the Movement: Avoid rushing through the exercise by quickly pressing the dumbbell up and down. Moving too fast can reduce the time your muscles are under tension, minimizing the effectiveness. Perform the movement slowly and deliberately to maximize muscle engagement.
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.
