One Arm Dumbbell Press

Exercise Tips

  • Focus on balance
  • Keep back flat

One Arm Dumbbell Press

This exercise targets your shoulders and provides a low cardio benefit.

Muscle Group

Deltoids (Shoulders)


1 day a Week to
3 Days a Week


Dumbbell, Exercise Ball

Cardiovascular Benefit


Muscle Group: Deltoids (Shoulders)

Equipment: Dumbbell, Exercise Ball

Minimum Frequency: 1 day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Shoulders

Starting Position: Sit flat on the center of an exercise ball with your knees bent and your feet flat on the floor, shoulder width apart. Hold a dumbbell next to your head, arm bent to a 90 degree angle and palm facing away from you. Place your other hand at your side.

  1. 1 Exhaling, slowly lift your arm straight up over your head until your arm is fulling extended, keeping your elbow slightly bent.
  2. 2 Inhale and lower your arm back down to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.

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