---
title: "Dumbbell One Arm Shoulder Press (Version 2)"
description: "Begin standing with your feet shoulder-width apart, holding a dumbbell in your right hand at shoulder height with your palm facing forward."
locale: en
slug: dumbbell-one-arm-shoulder-press-version-2
url: "https://hi.fitness/exercises/dumbbell-one-arm-shoulder-press-version-2"
primaryMuscle: "Front delts"
secondaryMuscles: ["Triceps"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/e3bf6030-dumbbell-one-arm-shoulder-press-version-2.mp4"
updatedAt: 2026-10-20T13:27:26+00:00
---
# Dumbbell One Arm Shoulder Press (Version 2)

Begin standing with your feet shoulder-width apart, holding a dumbbell in your right hand at shoulder height with your palm facing forward.

## How to do it

1. Begin standing with your feet shoulder-width apart, holding a dumbbell in your right hand at shoulder height with your palm facing forward. Place your left hand on your hip for stability.
2. Engage your core and press the dumbbell overhead by extending your right arm fully overhead.
3. Lower the dumbbell back to shoulder height with control, maintaining a steady and smooth motion.
4. Repeat the exercise for the desired number of repetitions.

## Form tips

- Exhale as you press the dumbbell overhead and inhale as you lower it.
- Avoid arching your back; maintain a neutral spine throughout the exercise.
- Keep your movements controlled to prevent injury and ensure proper muscle engagement.

## Similar exercises

- [Barbell Standing Military Press](https://hi.fitness/exercises/barbell-standing-military-press) - Front delts · Barbell
- [Barbell Seated Military Press](https://hi.fitness/exercises/barbell-seated-military-press) - Front delts · Barbell
- [Smith Machine Shoulder Press](https://hi.fitness/exercises/smith-machine-shoulder-press) - Front delts · Smith machine
- [Barbell Standing Shoulder Press](https://hi.fitness/exercises/barbell-standing-shoulder-press) - Front delts · Barbell
- [Seated Shoulder Press Barbell](https://hi.fitness/exercises/seated-shoulder-press-barbell) - Front delts · Barbell
- [Barbell Standing Close Grip Military Press](https://hi.fitness/exercises/barbell-standing-close-grip-military-press) - Front delts · Barbell
- [Barbell Standing Wide Grip Military Press](https://hi.fitness/exercises/barbell-standing-wide-grip-military-press) - Front delts · Barbell
- [Barbell Seated Behind Neck Military Press](https://hi.fitness/exercises/barbell-seated-behind-neck-military-press) - Front delts · Barbell