Single Leg Dumbbell Shoulder Press
The single leg dumbbell shoulder press is a bilateral press performed while balancing on one leg to add a core and balance challenge. It targets the deltoids while requiring full-body stability, making it an effective functional shoulder strengthening exercise.
How to do it
- Stand on one leg with a dumbbell in each hand at shoulder height.
- Press both dumbbells overhead until your arms are fully extended.
- Lower the dumbbells back to shoulder height with control.
- Complete all repetitions while balancing on one leg before switching.
- Maintain a stable upright posture throughout the movement.
Form cues
- Engage your core to maintain balance before lifting.
- Keep your ribs pulled down so your lower back does not arch.
- Press the dumbbells straight up without leaning to the side.
- Lower the weights slowly under control to shoulder height.
Breathing: Inhale as you lower the dumbbells to shoulder height, and exhale steadily as you press them overhead.
Common mistakes
- Arching the lower back as you press overhead, which strains the spine instead of working the shoulders.
- Rushing the balance aspect, which leads to wobbling and compromises form.
- Using momentum from the standing leg to push the weights up.
Muscles worked
Primary: delts. Secondary: triceps, traps, core.
Suggested sets & reps
Get fitter
3 sets x 10 reps per leg, rest 60 s
Lose weight
3 sets x 10-12 reps per leg, rest 60 s
Build muscle
3-4 sets x 8-10 reps per leg, rest 90 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you have shoulder discomfort or persistent joint pain, ease off or choose a gentler seated option.
- If balance issues make this exercise unsafe for you, practice standing on two feet first.
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 cannot balance on one leg while pressing?
Try lightly touching the toes of your working leg to the floor for extra stability, or practice the standard standing shoulder press first.
Should I switch legs halfway through the set?
No, it is best to complete all your repetitions on one leg before switching to ensure equal focus and balance on both sides.
Why do my shoulders feel tired so quickly?
Balancing on one leg requires full-body tension, which means your core and stabilizing muscles work harder alongside your shoulders.