Standing one-arm dumbbell press

A compound exercise for the front delts, with help from the triceps, obliques, abs. Equipment: dumbbells.

Orbit

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WorksFront deltsTricepsObliquesAbs

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Stand tall, one dumbbell at the shoulder.
Press straight up without leaning away
Squeeze the glutes to stay still

Muscles worked

Standing one-arm dumbbell press: 3D figure mid-rep with the front delts highlighted

Front delts · main
Triceps
Obliques
Abs

Equipment

Dumbbells

Alternatives

Exercises that train the same main muscles. See all standing one-arm dumbbell press alternatives.

Half-kneeling kettlebell pressKettlebells
Half-kneeling landmine pressBarbell
Kettlebell side-bend pressKettlebells
Landmine pressBarbell
Seated floor press overheadBarbell and Squat rack
Standing dumbbell shoulder pressDumbbells

More front delts exercises

Incline barbell pressBarbell, Adjustable bench and Squat rack
Incline dumbbell pressDumbbells and Adjustable bench
Feet-up push-upPlyo box or step
Lean-forward push-upNo equipment
Standing overhead pressBarbell and Squat rack
Seated dumbbell pressDumbbells and Adjustable bench

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