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Shoulders · Intermediate

Dumbbell Standing Single Arm Neutral Grip Shoulder Press

Pressing variation for upper-body strength and bracing with dumbbell.

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Dumbbell Standing Single Arm Neutral Grip Shoulder Press demonstration

Exercise overview

Training details

ShouldersTriceps

Equipment

Dumbbell

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand with one dumbbell at shoulder height in a neutral grip, feet stable, and the free arm relaxed for balance.
  2. 02Brace your trunk and glutes so the torso stays upright without leaning toward or away from the weight.
  3. 03Press the dumbbell overhead in a controlled vertical path while keeping the wrist stacked over the elbow.
  4. 04Finish with the elbow locked and the working shoulder active, with the weight balanced over your midfoot.
  5. 05Lower the dumbbell to the shoulder under control and complete the set before switching arms.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionDumbbell Single Arm Seated Shoulder PressRelated variationDumbbell Seated Overhead Press

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Alternatives

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