shoulders intermediateAI Tracked

Single-Arm Overhead Press

Overhead press one arm at a time. Forces the core to work harder to resist lateral tilting. Forces each shoulder to work independently, exposing imbalances. Massive core anti-lateral flexion demand builds functional stability. Improves overhead stability for sports and daily activities.

How to Do Single-Arm Overhead Press: Step by Step

  1. Hold one dumbbell at shoulder height
  2. Press straight overhead to lockout
  3. Keep core braced — don't lean to the side
  4. Lower with control to shoulder

Common Mistakes to Avoid

  • Leaning to the opposite side to compensate for the weight
  • Arching the lower back
  • Not fully locking out at the top

Single-Arm Overhead Press Tips

  • The anti-lateral flexion demand makes this an excellent core exercise too
  • Use a slightly lighter weight than half your two-arm press
  • Stand on the same side foot slightly wider for better balance

Muscles Worked

shoulderstricepscore
Equipment dumbbells
Tracking Count reps

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