About this exercise
The single-arm dumbbell overhead press builds shoulder strength and size while challenging your core to resist the off-center load. Working one side at a time helps correct strength imbalances.
Dumbbell overhead press
Step by step instructions, muscle activation and variants for the Dumbbell overhead press.
EasyFront shoulders
How to Perform
- Stand with your feet shoulder-width apart, holding a dumbbell at shoulder height with one hand, palm facing forward
- Brace your core and keep your back straight
- Press the dumbbell straight overhead until your arm is fully extended
- Pause briefly at the top
- Lower the dumbbell back to shoulder height under control
- Complete all reps, then repeat with the other arm
Muscle Activation
Primary
Front shoulders
Secondary
Core
About the Dumbbell overhead press
The Dumbbell overhead press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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