Dumbbell Single Arm Neutral Overhead Press
What you'll gain
One arm at a time exposes and corrects strength differences between shoulders.
A neutral grip often feels easier on the shoulder and elbow than a palms-forward press.
The offset load makes the trunk resist side bending on every rep.
Step-by-Step Instructions
- 1
Stand with your feet about shoulder-width apart holding one dumbbell in a neutral grip.
- 2
Bring the weight to shoulder height with the palm facing in and the elbow under the wrist.
- 3
Place the free hand on your hip and brace your abs and glutes.
- 4
Press the dumbbell overhead until the arm is straight and the biceps sit near the ear.
- 5
Keep the ribs down so the torso does not lean away from the working arm.
- 6
Lower under control to shoulder height, finish the set, then switch arms.
Common Mistakes
Leaning away from the working arm, which turns the press into a side bend.
Dipping the knees to start the rep, which makes it a push press.
Pressing the dumbbell out in front of the head instead of stacking it over the shoulder.
Shrugging the trap to finish the lockout.
About This Exercise
The single-arm neutral overhead press is a vertical push with one dumbbell and the palm facing in. You hold the weight at shoulder height, free hand on the hip, brace the abs and glutes, then press to lockout and lower under control. The hammer grip often feels kinder on the shoulder than a palms-forward press, and working one side at a time stops a stronger arm from hiding a weaker one. Because the load is offset, the obliques have to keep the torso from leaning away. In a catalog this is the standing, palms-in sibling of the two-arm overhead press. It fits shoulder filters, unilateral push templates, and home programs that only have one heavy dumbbell.
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A standing one-arm overhead press with a palms-in grip, so each shoulder works alone while the trunk resists side bend.
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Specifications
Built for
- Unilateral overhead-press slot in upper-body templates.
- Single-dumbbell library entries for home users.
- Shoulder-friendly press when a pronated grip pinches.
- Offset-loading content that pairs a press with a carry.
Muscles Worked
Details
License Includes
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