Single Arm Overhead Press: A Comprehensive Guide In 2024

Along with the big three powerlifting movements, the overhead press should form the backbone of a well-organized training program. It has several well-known health and performance benefits that make it a no-brainer for effective workout programming. 

The basic movement of the overhead press is simple; press a weight overhead and return to the starting position. The single arm overhead press is a unilateral version of the shoulder press. It offers unique benefits over the bilateral press versions due to the different loading patterns.

Whether you’re performing it as part of a dumbbell squat or standing press, the single arm overhead press is worth doing. This comprehensive guide will break down the correct one-arm overhead press form, describing each step in detail. 
We also discuss the benefits of performance and the muscles worked. At the end of the article, we give you some pressing alternatives to get bigger shoulders.

How To Do Single Arm Overhead Press

The single arm overhead press technique can be split into three phases:

  • Set up Phase – Assume a shoulder-width foot position. Keep a neutral spine and pick the dumbbell up. Once it’s at shoulder height, inhale to engage your core.
  • Press Phase – Bring your arm straight overhead and fully extend your elbow. Keep your body balanced by engaging your core. Keep your elbow close to your midline.
  • Descend Phase – Lower the dumbbell to the starting position. Exhale and switch arms at the end of the set.

How To Do The Single Arm Overhead Press

single arm overhead press
Single Arm Overhead Press Instruction. Photo: Aliaksandr Makatserchyk

The single arm dumbbell overhead press form can be split into three phases. Focus on the technique cues below to ensure correct and safe performance.

Use them when performing the one-arm dumbbell overhead press when performing different shoulder workouts in the gym or at home.

Set Up Phase

  • Pick a dumbbell weight that you can comfortably lift without any compensations in form. Place it next to one of your feet. This will be the side you press with first.
  • Assume a shoulder-width stance. Bend down using your lower body while keeping a neutral back position. Pick the dumbbell up and bring it to shoulder height. Keep your elbow close to your chest with your palm facing inwards.
  • Take a deep breath in and engage your core. Keep your chest up and head facing forward. This is the correct starting position.

Press Phase

  • Press overhead while keeping your elbow close to the midline of your body. Bring your arm straight overhead until your elbow is fully locked out. Rotate your palm outwards as you press or maintain the same dumbbell position. Both movements can be used.
  • During the press, your upper body should stay stable. Use your stabilizer muscles and core to maintain the same body position. Exhale through your mouth as you press overhead.
  • If you can’t maintain the technique cues described above, use a lighter weight and reassess your form. 
  • Pause briefly at the top of the movement while keeping your elbow and shoulder joints in the same position.

Descend Phase

  • Slowly lower the dumbbell back to the starting position under control. Rotate your palm so it’s facing inwards.
  • Repeat the same movement pattern for the described repetitions. Switch hands and repeat for the opposite arm. 

Most of these technique cues can be applied to the normal overhead press as part of a barbell shoulder workout.

Single Arm Overhead Press Benefits

Shoulder workout machines that use a fixed movement pattern have their place in shoulder workout programming. However, they lack some of the unique benefits offered by the single arm overhead press version. 

Builds Big Shoulders

Whichever variation you perform, the overhead press is an excellent exercise to build bigger shoulders. It requires several muscle groups to work together to ensure correct performance. This gives you a bigger exercise stimulus which in turn helps with muscle growth.

The single arm overhead press is great for developing a better mind-muscle connection.[1] Bilateral movements often involve your whole body to lift the weight. Using one side at a time allows most people to focus on the muscles they’re trying to work. 

Furthermore, unilateral exercises such as the single arm overhead press can improve performance[2] in single arm power-based sporting events.  

Works On Muscular Imbalances

When pressing overhead using both arms, the stronger side will compensate for the weaker side if needed. This makes it hard to recognize any differences. Pressing the weight overhead using one side at a time allows you to identify any muscular imbalances. 

Once you’ve noticed any imbalances, you can then work on them to reduce theơ difference[3] between sides and improve performance.

Provides A Core Challenge

The single arm overhead press is undoubtedly harder to perform than the normal pressing variations. Your core musculature needs to work throughout the whole movement to keep your body in a stable lifting position.

Your stabilizer muscles need to also work[4] to keep the weights under control. These muscles ensure that the primary movers can function correctly. 

Uses Functional Movement Patterns

Pressing a weight overhead helps to develop strength and power using functional movement patterns. A typical day can involve lifting things overhead, reaching high places, and stopping things from falling.

These movements mimic the same patterns involved in the single arm overhead press. Regular practice can improve movement efficiency and ensure better posture. With this, daily tasks become easier to perform.  

Muscles Used For Single Arm Overhead Press

The single arm overhead press requires several muscle groups to work together to ensure correct performance. The main ones are listed below. 

Deltoid Muscles

Your deltoid muscles are made up of three parts. The anterior (front), lateral (side), and posterior (rear) deltoids. 

The single arm overhead press is classed primarily as a front delt exercise. Your anterior deltoids function by raising your arms above your head and in front of your body. These are your primary movers.[5] Your lateral and posterior deltoids are also involved but to a smaller degree.

Trapezius

Your trapezius muscle is a superficial back muscle. It consists of three parts which are the upper, middle, and lower traps.

During the single arm overhead press, the trapezius helps stabilize the shoulder joint. These are viewed as primary movers.

Pectoralis Major

Your pectoralis major makes up your chest muscles alongside your pectoralis minor. During the overhead press, it helps to move your shoulder[6] and pull your arm across your body as the weight goes overhead. It’s classed as a secondary mover. 

Triceps

Your triceps consist of three heads,[7] the long, lateral, and medial heads. They work together to fully lock out your arms and elbows as you press the weight overhead. They are classed as primary movers.

Core Muscles

During the single arm overhead press, your core musculature functions to keep your body in an upright, stable lifting position. They need to work much harder to maintain balance when compared to bilateral movement patterns.

Stabilizer Muscles

Your stabilizer muscles work to maintain the proper function of the primary movers. During the single arm overhead press, they help to keep the weight under control as you press it overhead. These are the smaller postural muscles located on your torso.

Stretch Before Doing The Single Arm Overhead Press

Perform the stretching and mobility exercises below to ensure your muscles and joints are suitably warmed up[8] before pressing.

Pectoralis Major Stretch

Performing this before pressing ensures that the shoulders and back can move backward in proper alignment.

  1. Stand next to a stable surface. Place your palm against the wall and bring your arm forward until you feel a stretch in your chest.
  2. Briefly hold the position for a couple of seconds.
  3. Repeat the same movement for five rounds and switch arms.

Latissimus Dorsi Wall Stretch

This stretches your latissimus dorsi muscles which helps to improve shoulder range of motion.

  1. Keep your back and shoulders against the wall. 
  2. Bring one arm overhead towards the wall. Maintain a slight elbow bend with your palm facing into your body. The other arm should stay in the same position.
  3. Briefly hold the position before bringing the arm back down. 
  4. Repeat the same movement for five rounds and switch arms.

Band Pull Aparts

Band pull-aparts are great for activating your posterior deltoids, trapezius, and rhomboid muscles. They help to improve scapula movement before pressing.

  1. Hold a resistance band in front of you with both arms slightly out. Make sure to maintain band tension.
  2. While keeping the same body position, bring your arm apart so the band stretches.
  3. Hold at the maximum range of motion and return to the starting position. 
  4. Perform three sets of ten repetitions before your shoulder workout.

Banded Rotator Cuff Pulls

This is an excellent exercise to hit your rotator cuffs at all angles. The rotator cuff plays a role in shoulder joint stabilization[9] during movement.

  1. With your hands and elbows against the wall, maintain the tension in a small resistance band. Your elbows should be at a 45-degree angle with your arms hip-width apart.
  2. Move each arm upwards in a curved pattern whilst ensuring the opposite arm doesn’t move.
  3. Move in and out with both arms before returning to the starting height.
  4. Perform three to five repetitions for each arm.

Alternatives To The Single Arm Overhead Press

The single arm overhead press offers several versatile exercise options. It can be programmed into different cable shoulder workouts using a cable machine. It can even be used as part of a triceps workout with dumbbells if you want to combine multiple exercises.

Single Arm Kettlebell Push Press

The single arm kettlebell push press uses a similar movement pattern with one difference. When pressing overhead, you perform a slight knee bend into a leg drive. This allows you to work on strength and power and lift more weight overhead.

  1. Start with the kettlebell at shoulder height with your elbow tucked into your body. Keep your body in a hip-width stance. 
  2. Inhale to engage your core. Perform a slight knee bend in both knees. Begin your exhale and press the kettlebell overhead in a straight line. Drive your knees and hips forward until fully extended.
  3. Return to the starting position on inhale.

Single Arm Half Kneeling Landmine Press

The single half-kneeling landmine press targets many of the same muscles but uses more of a fixed movement pattern. This makes it slightly easier if you struggle to keep the weight under control. 

  1. Adopt a half-kneeling position next to a landmine station. Make sure one knee is directly in front of the same hip with your ankle under your knee.
  2. Lift the barbell to shoulder height. Exhale and press the barbell until your arm is fully extended.
  3. Inhale and bring the barbell back to the starting position under control.
  4. Change your arm once the correct repetitions have been performed. 

Conclusion

The single arm overhead press is a versatile exercise that uses a unilateral movement pattern. It has several benefits which include improving core stability and helping to fix muscular imbalances.

Ensure you use the technique cues described above to ensure safe performance. It’s classed as an advanced shoulder exercise that should be performed once you are used to the bilateral variations.

The alternatives above can be used in place of the single arm overhead press. These help to work on the pressing movement pattern and develop strength and power. 

Frequently Asked Questions

What are the benefits of the one-arm overhead press?

Regularly performing single arm standing presses has several benefits. The unilateral movement pattern helps to work on muscular imbalances and build core strength. Using one arm at a time may also help to develop a better mind-muscle connection when lifting.

Is the single arm overhead press better than double?

The single arm overhead press isn’t necessarily better but it has its unique benefits. The unilateral movement pattern makes it better for developing your core strength and working on muscular imbalances. The better exercise depends on your workout goals.

Is it safe to do overhead press one arm at a time?

The single arm overhead press is safe to perform when using the correct technique. Following the exercise guidance above allows safe performance and limits the risk of injury. Using one arm to press overhead does present an added challenge.

How many reps should you do for a single arm overhead press?

The correct number of repetitions to perform depends on your exercise goals. For hypertrophy, perform 8-10 repetitions. For strength, perform 5 repetitions. For endurance, perform 12-15 repetitions. Use these ranges as a general guide.

Resources

  1. Brad Jon Schoenfeld, Vigotsky, A., Contreras, B., Golden, S., Alto, A., Larson, R., Winkelman, N. and Paoli, A. (2018). Differential effects of attentional focus strategies during long-term resistance training. European Journal of Sport Science, [online] 18(5), pp.705–712. doi:https://doi.org/10.1080/17461391.2018.1447020.
  2. Zhang, W., Chen, X., Xu, K., Xie, H., Li, D., Ding, S. and Sun, J. (2023). Effect of unilateral training and bilateral training on physical performance: A meta-analysis. Frontiers in Physiology, [online] 14. doi:https://doi.org/10.3389/fphys.2023.1128250.
  3. Sylwia Mrzygłód, Pietraszewski, P., Golas, A., Jarosz, J., Aleksander Matusiński and Michał Krzysztofik (2021). Changes in Muscle Activity Imbalance of the Lower Limbs Following 3 Weeks of Supplementary Body-Weight Unilateral Training. Applied sciences, [online] 11(4), pp.1494–1494. doi:https://doi.org/10.3390/app11041494.
  4. Williams, M.R., Hendricks, D.S., Dannen, M.J., Arnold, A.M. and Lawrence, M.A. (2020). Activity of Shoulder Stabilizers and Prime Movers During an Unstable Overhead Press. The Journal of Strength and Conditioning Research, [online] 34(1), pp.73–78. doi:https://doi.org/10.1519/jsc.0000000000002660.
  5. Yuri, Vianna, J.M., Guimarães, M.P., Jorge, Hernández-Mosqueira, C., Silva and Marchetti, P.H. (2020). Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. Journal of Human Kinetics, [online] 75(1), pp.5–14. doi:https://doi.org/10.2478/hukin-2020-0033.
  6. Baig MA;Bordoni B (2023). Anatomy, Shoulder and Upper Limb, Pectoral Muscles. [online] Available at: https://pubmed.ncbi.nlm.nih.gov/31424825/.
  7. Kholinne, E., Rizki Fajar Zulkarnain, Yu Cheng Sun, Lim, S., Chun, J.-M. and Jeon, I.-H. (2018). The different role of each head of the triceps brachii muscle in elbow extension. Acta Orthopaedica et Traumatologica Turcica, [online] 52(3), pp.201–205. doi:https://doi.org/10.1016/j.aott.2018.02.005.
  8. Park, H.-K., Jung, M.-K., Park, E., Lee, C.-Y., Jee, Y.-S., Eun, D., Cha, J.-Y. and Yoo, J. (2018). The effect of warm-ups with stretching on the isokinetic moments of collegiate men. Journal of exercise rehabilitation, [online] 14(1), pp.78–82. doi:https://doi.org/10.12965/jer.1835210.605.
  9. Williamson, P.M., Hanna, P., Kaveh Momenzadeh, Lechtig, A., Okajima, S., Ramappa, A.J., DeAngelis, J.P. and Nazarian, A. (2020). Effect of rotator cuff muscle activation on glenohumeral kinematics: A cadaveric study. Journal of Biomechanics, [online] 105, pp.109798–109798. doi:https://doi.org/10.1016/j.jbiomech.2020.109798.