Standing Single Arm Dumbbell Shoulder Press
The Standing Single Arm Dumbbell Shoulder Press is a unilateral strength exercise that builds the front deltoids and triceps while demanding significant core stability. By pressing one weight overhead at a time, this movement helps identify and correct muscle imbalances between the left and right sides of the body.
Since this is a unilateral movement, the AI analyzes performance differences between your left and right sides to detect strength asymmetries and adjust load recommendations accordingly. By monitoring your HRV and recovery data, the app can determine if your core stability is sufficient for standing work today or if you should regress to a seated variation to protect your lower back. Additionally, if you log shoulder discomfort, the system can automatically suggest neutral-grip alternatives or landmine variations to reduce joint strain.
Form Cues
- Brace your core and squeeze your glutes to maintain a neutral spine
- Press the dumbbell vertically until your arm is fully extended
- Keep your wrist neutral and stacked directly over your elbow
- Lower the weight under control until your hand is near ear level
- Don't lean sideways to help hoist the weight up
- Don't arch your lower back excessively as you press
- Don't use your legs to generate momentum unless performing a push press
- Don't let your elbow flare out too wide at the bottom of the movement
Common Mistakes
- Hyperextending the lower back (rib flare)
- Leaning away from the working side
- Pressing the weight too far forward
- Shortening the range of motion
- Rushing the lowering phase
Muscles Worked
This exercise primarily isolates the anterior deltoids to build shoulder size and strength, while heavily recruiting the lateral head of the triceps for the lockout. Because you are standing and pressing unilaterally, your obliques and deep spinal stabilizers must work intensely to resist rotation and keep your torso upright.
Primary
Secondary
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