How to do: Dumbbell One-Arm Shoulder Press

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Dumbbell One-Arm Shoulder Press — starting position — Start position

Dumbbell One-Arm Shoulder Press — finishing position — Finish position

Step-by-step instructions

1Grab 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.
2Clean 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.
3Rotate the wrist so that the palm of your hand is facing forward. This is your starting position.
4As you exhale, push the dumbbell up until your arm is fully extended.
5After a second pause, slowly come down back to the starting position as you inhale.
6Repeat for the recommended amount of repetitions and then switch arms.

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Photos & base instructions from the open-source Free Exercise DB (public domain).