▸ Shoulders
Dumbbell One-Arm Shoulder Press
ShouldersDumbbell
intermediate · compound · strength
Also works: Triceps
A shoulders movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
02
Clean the dumbbell up to bring it to shoulder height. The other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface.
03
Rotate the wrist so that the palm of your hand is facing forward. This is your starting position.
04
As you exhale, push the dumbbell up until your arm is fully extended.
05
After a second pause, slowly come down back to the starting position as you inhale.
06
Repeat for the recommended amount of repetitions and then switch arms.