Overhead press with dumbbell and one arm

Exercise overview

Primary muscle group: Shoulders

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 9

Average per rep (lbs)*: 21

Description: Stand upright, holding a dumbbell in one hand with your free hand placed on your waist for balance. Lift the dumbbell to the side at shoulder level, ensuring your elbow points downward and your palm faces forward. Exhale as you press the dumbbell upward until your arm is fully extended. At the top of the movement, shrug your shoulder to lift the dumbbell even higher. Inhale as you lower the dumbbell back to the starting position in a controlled manner. Complete the desired number of repetitions. Switch to your opposite arm and repeat the steps.

Exercise ID: 00234

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Overhead press with dumbbell and one arm

Exercise tips and tricks

Use Proper Alignment: Keep your spine neutral and avoid leaning backward or sideways. Maintain an upright posture to engage your core effectively and avoid unnecessary strain on your lower back.
Start with a Light Weight: Begin with a lighter dumbbell to perfect your form before progressing to heavier weights. This reduces the risk of injury and ensures correct technique.
Control Your Movements: Focus on a controlled, steady movement rather than rushing through your reps. Lower the dumbbell back to the starting position slowly; this eccentric movement helps build strength and stability.
Engage Your Core: Keep your core tight throughout the exercise to provide stability and support for the spine. A strong core will help prevent leaning and ensure a more effective workout.
Positioning of the Arm: Keep your non-working hand on your hip or at your side for balance. Ensure that the elbow of the working arm does not flare out excessively; it should stay in line with your shoulder to avoid shoulder strain.
Breathing Technique: Inhale as you lower the dumbbell and exhale as you press it upward. Proper breathing helps maintain rhythm and provides necessary oxygen to your muscles.
Mind-Muscle Connection: Focus on the muscles you’re working – primarily the shoulders. This mental focus can increase muscle activation and improve the effectiveness of the exercise.
Stabilize Your Lower Body: Keep your feet shoulder-width apart for a stable base. If performing the exercise seated, ensure your back is firmly against the bench with feet planted firmly on the ground.
Range of Motion: Don’t lock your elbow at the top of the movement. Extend your arm fully but keep a slight bend in the elbow to maintain tension in the muscle and protect the joint.
Consistency and Progression: Consistency is key. Perform this exercise regularly and progressively increase your weight to continue building strength and shoulder stability.

Exercise overview

Exercise tips and tricks

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