Dumbbell Single Arm Overhead Press
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
HOW TO PERFORM
- Stand tall with a dumbbell at shoulder height in one hand, palm facing forward.
- Brace the trunk and squeeze the glutes so you stay upright.
- Press the dumbbell overhead until the arm is straight, without leaning away from it.
- Lower under control back to the shoulder, finish the set, then switch arms.
FORM TIPS
- With the weight on one side, the trunk has to stop you bending sideways. If you have to lean to finish a rep, the dumbbell is too heavy.
TARGET MUSCLES
Primary
- Shoulders
Secondary
- Triceps
- Traps
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.