Dumbbell Standing Single Arm Front Press
A unilateral standing shoulder exercise where you press a dumbbell overhead with a neutral grip. It primarily targets the anterior deltoids while challenging core stability and anti-lateral flexion.
Because this is a standing, single-arm movement, your core stability is just as important as your shoulder strength. The AI analyzes your recent sleep quality and HRV to determine if your central nervous system is recovered enough to stabilize heavy loads without compromising form. If your recovery metrics are low, the app may suggest a seated variation or lighter loads to protect your lower back while still stimulating the shoulder.
Form Cues
- Stand with feet shoulder-width apart and knees slightly unlocked
- Brace your core tight and squeeze your glutes to keep your torso vertical
- Hold the dumbbell with a neutral grip, palm facing your head
- Press the weight vertically until your arm is fully extended by your ear
- Lower the weight slowly back to the starting position with control
- Don't lean to the side to help hoist the weight up
- Don't arch your lower back excessively as you press overhead
- Don't use your legs to generate momentum unless performing a push press
- Don't let your elbow flare out wide; keep it tucked forward
- Don't hold your breath; exhale on the exertion
Common Mistakes
- Leaning sideways to compensate
- Hyperextending the lower back
- Using leg drive (momentum)
- Flaring the elbow outward
- Rushing the lowering phase
Muscles Worked
This exercise places primary stress on the anterior (front) deltoid due to the neutral grip position, with significant assistance from the triceps during the lockout. Secondarily, because you are pressing with one arm while standing, your obliques and deep core muscles must work intensely to prevent your torso from bending sideways.
Primary
Secondary
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