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Exercise guide
One-Arm Dumbbell Push Press
A unilateral push press using a single dumbbell. Leg drive lets you punch heavier loads overhead than a strict one-arm press, and the asymmetric load forces strong anti-lateral-flexion bracing.
What this exercise works
- Muscles
- anterior deltoid · gluteus maximus · lateral deltoid · obliques · quadriceps · triceps brachii
- Goals
- power · strength · hypertrophy
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand holding a dumbbell at one shoulder, palm facing inward (neutral).
- Feet shoulder-width, core braced, free arm out to the side for balance.
- Dip by bending the knees slightly, keeping the torso vertical.
- Explosively extend the legs and press the dumbbell overhead in one motion.
- Lock out overhead, then lower back to the shoulder under control.
- Complete all reps on one side, then switch.
Technique cues and common mistakes
- Drive from the legs — the arm finishes, it does not start.
- The torso must stay upright and square; do not side-bend away from the load.
- Lighter weight and cleaner leg drive beat heavy with a leaning torso.