Single-Arm Dumbbell Overhead Press

How to perform the Single-Arm Dumbbell Overhead Press

1. Stand or sit braced with feet planted, glutes squeezed, and ribs pulled down so the lower back is not pre-arched.
2. Bring the dumbbells to a front-rack or shoulder-level start position with the wrists stacked over the elbows.
3. Press the load straight up overhead, keeping the path close to the face on the way up rather than pressing it forward.
4. Lock out with the load directly over the mid-foot, biceps near the ears and shoulders shrugged actively into the load.
5. Lower under control to the start position, resetting the brace before each rep instead of bouncing out of the bottom.

Suggested working range: 8–12 reps. Default progression: double progression.

Common mistakes

• •Pressing the load forward instead of straight up, so it finishes over the face rather than the mid-foot.
• •Leaning back into a standing bench press by failing to lock the ribs down over the pelvis.
• •Letting the elbows drift behind the wrists at the start, which loads the front of the shoulder in a vulnerable position.
• •Banging the load together overhead and losing tension at lockout.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.