One Arm Dumbbell Press
Reps10 times
Calories burned123 kcal
LevelMedium
Changing duration and load is available in our application
Take dumbbells and stand up straight. You can also sit on a straight bench. Raise one dumbbell to shoulder line. The arm is bent at the elbow, the elbow is directed away from the body. The palms are facing forward. This will be your starting position. As you exhale, raise the dumbbell above you, fully straightening your arm. Hold the dumbbell up for a second and slowly lower it back to the starting position.
How to perform the exercise
10 times
123 kcal
Control your movement and do not rush.
01
Starting position
Hold dumbbells and stand upright, or sit on a flat bench.
02
Raise the dumbbell
Raise one dumbbell to shoulder level: arm bent at the elbow, elbow pointing away from the body, palm facing forward.
03
Press
Exhale and press the dumbbell overhead, fully straightening your arm.
04
Lockout
Pause at the top for a second.
05
Return
Slowly lower to the starting position.
Variants
Beginner
Use a light dumbbell and control your torso.
Middle
Work with moderate weight while keeping your elbow controlled.
Professional
Increase weight and press without leaning your torso.
Which muscles are working
Shoulders and torso
Benefits of the exercise
Strength
Builds shoulder and triceps strength.
Balance
Improves unilateral control.
Simply
Helps reveal strength differences between arms.
Contraindications
Acute pain in the shoulders, neck or back.
Recent injuries to the shoulder or neck.
Medical prohibition of overhead training.
Recommendations
Torso
Do not lean to the side during the press.
Elbow
Keep your elbow under control.
Tempo
Lower the dumbbell slowly.
