Free Calorie Meal Plans & Metabolic Science

How to Do

How to Do Standing Overhead Press With Dumbbell and Rotation

This exercise can also be performed by alternating the arms. With both DBs at shoulder height, press one DB overhead and lower it back to shoulder height, before pressing the other DB up.

Alternatively, you can choose to perform all the repetitions on one side, before switching sides.

Beginning

Beginning Standing Single Arm Dumbbell Shoulder Press and Rotation

Another variation would be to perform this exercise on one side but to add a small rotation in the torso. Press one DB overhead while simultaneously rotating the shoulders slightly so that the path of the DB moves slightly inward at an angle toward the midline of your body. Lower the weight while simultaneously rotating the shoulders back to the center.

Movement

Standing Single Arm Dumbbell Shoulder Press and Rotation Movement

1.With your arms at your sides and a dumbbell in each hand, stand with your feet facing forward and shoulder-width apart. Make sure that your weight is centered, and your body is aligned.

2.Tighten up your abdominals to support the back and spine, then bring the DBs up to shoulder height, with your palms facing forward.

3.Pull your shoulder blades back and down, and then press the DBs up and over your head, extending your elbows fully.

4. Lower the DBs back to shoulder height. Repeat for the required number of repetitions.

5.During the exercise, be sure not to let your back arch.

Benefits

Standing Single Arm Dumbbell Shoulder Press and Rotation Benefits

Perform this exercise at home or in the gym.

This is a classic exercise for building strength in the shoulder muscles. The back of the arms triceps is also activated.

In addition to training the shoulders, your core muscles will also come into play throughout the exercise to support the back and spine. This is especially important due to the standing position.

Exercise Aliases

Standing Overhead Shoulder Press, 1 Arm Dumbbell Press, How to Do a Standing Shoulder Press.