Single Leg & Arm Dumbbell Shoulder Press
The single leg and arm dumbbell shoulder press is a unilateral balance challenge that pairs a single-arm overhead press with a contralateral single-leg stance. It targets the deltoids while requiring significant core stability and balance to maintain position.
How to do it
- Stand on one leg holding a dumbbell in the opposite hand at shoulder height.
- Press the dumbbell overhead until your arm is fully extended.
- Lower the dumbbell back to shoulder height with control.
- Complete all repetitions on one side before switching legs and arms.
- Maintain balance on the standing leg throughout the movement.
Form cues
- Engage your core before lifting your foot.
- Keep your standing knee soft and stable.
- Press the dumbbell straight up, avoiding a forward lean.
- Lower with control back to shoulder height.
Breathing: Inhale as you lower the dumbbell to shoulder height, and exhale smoothly as you press the weight overhead.
Common mistakes
- Arching the lower back during the press, which places excess strain on your spine rather than working the shoulders.
- Rushing the movement and losing balance on the standing leg, reducing the stability challenge.
- Using too heavy of a weight, which compromises your posture and safety on one leg.
Muscles worked
Primary: delts. Secondary: triceps, traps, core.
Suggested sets & reps
Get fitter
3 sets x 8-12 reps per side, rest 60 s
Lose weight
3 sets x 10-12 reps per side, rest 60 s
Build muscle
3-4 sets x 8-10 reps per side, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have shoulder discomfort or recent joint issues, ease off or choose a gentler option.
- If you feel sharp pain during the press, stop immediately and check with a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I lose my balance during the press?
Tap your lifted toe lightly to the floor between reps to regain stability without stopping the set.
Why do I work the opposite arm and leg?
Using a contralateral stance challenges your core stability and anti-rotation strength much more than standard pressing.
How heavy should the dumbbell be?
Choose a lighter weight than you would use for a two-legged press, as balance will be your primary limiting factor initially.