Single-Arm Standing Shoulder Press Guide
Learn the correct form for the single-arm standing shoulder press to build shoulder strength, stability, and core coordination.
How to Perform
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder height with your palm facing inward or forward.
- Engage your core and glutes to create a stable base and prevent your lower back from arching during the lift.
- Press the dumbbell vertically toward the ceiling by extending your arm until your elbow is fully locked out.
- Maintain a neutral spine and keep your head facing forward as the weight moves upward.
- Pause briefly at the top of the movement to ensure total control and stability.
- Lower the dumbbell slowly back to the starting position at your shoulder in a controlled manner.
- Complete the desired number of repetitions on one side before switching the weight to the other arm.
Common Mistakes
- Leaning the torso toward the opposite side to assist the lift.
- Arching the lower back excessively at the top of the press.
- Using momentum from the legs to drive the weight up like a push press.
- Allowing the elbow to flare out uncontrollably during the descent.
Muscles Worked
Primary movers
- Deltoids
Stabilizers
- Triceps
- Trapezius
- Core
- Serratus Anterior
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Australian pull-ups — Shoulders
Deltoids · Shoulders