The single-arm dumbbell overhead press is a foundational unilateral strength movement that builds upper-body pressing power, shoulder stability, and core control. Unlike barbell pressing variations, this exercise places an isolated load on one arm at a time, forcing the body to stabilize, resist rotation, and balance through the kinetic chain.

Perfect for athletes, strength enthusiasts, and anyone seeking balanced development, the single-arm overhead press allows you to correct imbalances, develop better shoulder mechanics, and build strong, functional muscle — all while challenging your core and posture in ways that traditional pressing doesn’t.

What Is the Single-Arm Dumbbell Overhead Press?

The single-arm dumbbell overhead press is a vertical pressing exercise performed with one dumbbell at a time. This movement targets the deltoids, triceps, and upper chest, while engaging the obliques, spinal stabilizers, and core musculature to resist lateral bending or rotation.

Unlike the push press, which uses leg drive, the strict single-arm overhead press relies entirely on upper-body strength, offering a pure test of overhead pressing capability and postural control.

Unilateral overhead pressing creates a greater demand on the trunk stabilizers and challenges neuromuscular coordination
— Behm et al., Sports Medicine

Muscles Worked

The single-arm overhead press activates muscles across the shoulders, arms, and core:

Primary Movers:

Deltoids (anterior and medial)

Triceps brachii

Upper Pectorals

Secondary and Stabilizing Muscles:

Serratus Anterior

Trapezius

Rotator Cuff

Obliques and Transverse Abdominis

Erector Spinae

Asymmetrical overhead loads significantly increase core muscle activation compared to bilateral barbell variations
— Ekstrom et al., Journal of Orthopaedic & Sports Physical Therapy

Benefits of the Single-Arm Dumbbell Overhead Press

1. Improves Shoulder Strength and Mechanics

This lift targets the deltoids with high precision and allows the shoulder blades to move freely, promoting healthy shoulder joint mechanics.

Dumbbell pressing allows natural scapular movement, reducing risk of shoulder impingement compared to barbell overhead pressing
— Reinold et al., Journal of Shoulder and Elbow Surgery

2. Unilateral Strength and Imbalance Correction

By pressing with one arm at a time, you expose and correct left-right imbalances that are often hidden during barbell lifts.

3. Enhanced Core Stability and Postural Control

With the weight loaded on one side, your obliques and spinal stabilizers fire to keep your torso upright and aligned — turning this into a total-body lift.

The offset load increases demand on spinal stabilizers and obliques, especially in tall standing positions
— McCurdy et al., Journal of Strength and Conditioning Research

4. Increased Shoulder Mobility and Range of Motion

Unlike fixed machines or barbells, the dumbbell allows your arm to move through a natural path, which can enhance overhead mobility and joint health.

5. Functional Strength for Real-Life and Sport

This lift mimics real-world demands like pressing, carrying, or lifting objects overhead with one arm — building transferable strength and resilience.

How To Do the Single-Arm Dumbbell Overhead Press

Starting Position

Stand with your feet shoulder-width apart.

Hold a dumbbell at shoulder height with a neutral or pronated grip (palms facing in or forward).

Engage your core and glutes. Your non-working arm can be placed on your hip or extended out for balance.

Press

Press the dumbbell directly overhead until your elbow is fully extended.

Ensure your wrist, elbow, and shoulder are stacked vertically at lockout.

Lower

Lower the dumbbell with control back to the starting position.

Avoid tilting or leaning to the side — maintain a vertical torso throughout.

Repeat

Perform the prescribed number of reps on one side before switching to the other.

A neutral spine and engaged core prevent compensatory lean and ensure the movement remains shoulder-dominant
— Schoenfeld, Journal of Strength and Conditioning Research

Programming the Single-Arm Overhead Press

This movement can be programmed for strength, hypertrophy, or accessory overhead volume in both beginner and advanced routines.

Goal
Sets
Reps
Load

Strength & Power
4–5
4–6
Moderate to Heavy

Hypertrophy
3–4
8–10
Moderate (65–75% 1RM)

Stability/Control
3–4
10–12
Light to Moderate

You can use it as a main upper-body lift, accessory pressing movement, or a core stabilization tool in circuits.

Final Thoughts on the Single-Arm Dumbbell Overhead Press

The single-arm dumbbell overhead press is one of the most effective and versatile exercises for building true shoulder strength, improving muscle balance, and enhancing total-body control. It’s simple in form but challenging in execution — requiring focus, stability, and strict movement mechanics.

Whether you’re pressing for performance, aesthetics, or injury resilience, this unilateral powerhouse will push your limits, correct your weaknesses, and reinforce your entire kinetic chain.