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Dumbbell single arm shoulder press
Dumbbell single arm shoulder press: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand holding one weight at shoulder.
- Press weight overhead without side bending. Keep free arm relaxed.
- 2 sets × 5 reps per side; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Complete both sides/directions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Keep free arm relaxed.
Equipment
- dumbbells
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 2 sets × 5 reps per side; 75s rest between sets. | dumbbells |
| intermediate | 2 sets × 8 reps per side; 75s rest between sets. | dumbbells |
| intermediate | 3 sets × 8 reps per side; 90s rest between sets. | dumbbells |
| intermediate | 2 sets × 12 reps per side; 90s rest between sets. | dumbbells |
| intermediate | 2 sets × 6 reps per side; 90s rest between sets. | dumbbells |
| intermediate | 1 set × 8 reps per side. | dumbbells |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. If the shoulder position is painful, use the listed easier option only if comfortable; do not push through joint pain.
- Leaning back; flaring the ribs; letting wrists bend sharply under the load. Exercise check: Keep free arm relaxed.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.