Dumbbell One-Arm Shoulder Press

What it is

This is an overhead pressing exercise performed with a single dumbbell. It effectively strengthens your shoulders, specifically targeting your deltoids, and significantly engages your triceps. This unilateral movement also builds core stability and overall upper body control.

Technique tips

• Keep your core tight throughout the entire movement.
• Exhale as you push the dumbbell straight overhead.
• Lower the weight slowly and with complete control.
• Use your free hand for balance, especially when standing.
• Avoid excessive arching in your lower back.
• Pause briefly at the top of the press.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.