Single Arm Overhead Press
The Single Arm Overhead Press is a unilateral strength exercise that targets the shoulders and triceps while challenging core stability. By pressing a dumbbell overhead with one arm at a time, you build upper body strength, correct muscle imbalances, and improve trunk stiffness.
Since this is a unilateral movement, the AI analyzes performance differences between your left and right sides to detect strength imbalances and adjust volume accordingly. By monitoring your HRV and recovery data, the app can regulate intensity to prevent shoulder strain on days when your systemic fatigue is high. Additionally, tracking RPE ensures you stop the set when form degrades—crucial for overhead stability—rather than pushing to unsafe failure.
Form Cues
- Brace your core and squeeze your glutes to maintain a neutral spine
- Keep your elbow tucked slightly in front of your body at the start
- Press the weight vertically until your bicep is close to your ear
- Control the descent slowly back to shoulder height
- Keep your wrist straight and stacked directly over your elbow
- Don't arch your lower back as you press the weight up
- Don't lean your torso to the side to help lift the weight
- Don't let your elbow flare out excessively to the side
- Don't use your legs to generate momentum unless performing a push press
- Don't shrug your shoulder up toward your ear at the top
Common Mistakes
- Hyperextending the lower back
- Leaning sideways away from the weight
- Flaring the elbows too wide
- Shortening the range of motion
- Using momentum from the legs
Muscles Worked
This exercise primarily targets the anterior deltoid to build round, strong shoulders, with significant assistance from the triceps during the lockout. Because you are pressing on only one side, your obliques and deep core muscles must work overtime to prevent your torso from leaning, adding a functional stability component.
Primary
Secondary
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