Single Arm Overhead Press
10 reps
Press one dumbbell overhead while bracing hard against the twist.
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SHOULDERS
Single Arm Overhead Press
Pressing a single dumbbell overhead loads the shoulder while the uneven weight pulls you off balance, so your core has to work to keep you upright. Doing it standing and one side at a time builds functional pressing strength and highlights any imbalance between arms. Smaller stabilizers around the shoulder get recruited more than in a two-arm press.
How to do it
- 1
Clean a dumbbell up to shoulder height on one side, positioned just outside your shoulder with your palm facing forward.
- 2
Brace your core and stack your wrist over your elbow.
- 3
Press the dumbbell straight up until your arm is fully extended.
- 4
Lower it back to shoulder height with control, then repeat on the other side.
- 5
Keep your feet a bit wider than usual and avoid arching back as you press.
- 6
Keep your gaze forward and your midsection tight to stay stable.