What is a Single arm shoulder press?
The single-arm dumbbell shoulder press is a unilateral exercise which increases shoulder strength, stability, and symmetry. ‘Unilateral’ means the exercise is performed with one arm at a time, which actively engages the core throughout range of motion.
Benefits of unilateral exercises?
Everyone has a dominant side; by using unilateral movements we can target the weaker side and help decrease any muscular imbalances in a way that bilateral exercises cannot. Not only does this improve areas of weakness, but it also prevents the over usage, overtraining and over-compensation of more dominant muscles.
How to perform this exercise
- Stand with your feet shoulder-width apart. Hold a dumbbell in one hand.
- Lift the dumbbell so it is roughly in line with your ear, and your upper arm is parallel to the floor.
- Extend through your elbow to lift the dumbbell directly above you.
- Slowly lower the dumbbell back to the starting position.
- After completing all reps on the right side, repeat on the left side (or vice versa).
- Repeat for the prescribed number of repetitions.
Coaching Tips
- Keep your torso still, your back straight, and your elbow slightly bent.
- Don’t allow your torso to sway to one side or the other as you press the weight overhead- use core strength to prevent this.
- Keep a controlled motion and avoid jerky movements.
- Always use weights that you can handle comfortably.
- Keep the tension on your shoulder as you press the weight up.
- If you want to keep more tension through the side delts, use a slightly slower eccentric than normal.
- Always use the longest range of motion possible and control the dumbbells throughout the set.