One-Arm Dumbbell Push Press

Muscles worked by the One-Arm Dumbbell Push Press

Primary

Front DeltsAnterior Deltoid

Secondary

GlutesGluteus MaximusSide DeltsLateral DeltoidObliquesOblique AbdominalsQuadsQuadriceps FemorisTricepsTriceps Brachii

Also called: front deltoid, anterior delt, front delt, anterior deltoid.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the One-Arm Dumbbell Push Press

1. Stand holding a dumbbell at one shoulder, palm facing inward (neutral).
2. Feet shoulder-width, core braced, free arm out to the side for balance.
3. Dip by bending the knees slightly, keeping the torso vertical.
4. Explosively extend the legs and press the dumbbell overhead in one motion.
5. Lock out overhead, then lower back to the shoulder under control.
6. Complete all reps on one side, then switch.

Form tips

• Drive from the legs — the arm finishes, it does not start.
• The torso must stay upright and square; do not side-bend away from the load.
• Lighter weight and cleaner leg drive beat heavy with a leaning torso.

At a glance

One-Arm Dumbbell Push Press in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Arnold Press
• Barbell Overhead Press
• Behind the Neck Press
• Bodyweight Overhead Press
• Double Kettlebell Overhead Press
• Double Kettlebell Push Press
• Dumbbell Shoulder Press
• Machine Shoulder Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "one-arm-dumbbell-push-press",
  "name_en": "One-Arm Dumbbell Push Press",
  "name_de": "Einarmiger Kurzhantel-Push Press",
  "name_es": "Push Press con Mancuerna a Un Brazo",
  "description_en": "A unilateral push press using a single dumbbell. Leg drive lets you punch heavier loads overhead than a strict one-arm press, and the asymmetric load forces strong anti-lateral-flexion bracing.",
  "description_de": "Ein einarmiger Push Press mit einer Kurzhantel. Der Beineinsatz ermöglicht schwerere Lasten als beim strengen Einarmdrücken; die asymmetrische Last erfordert starke Anti-Seitbeuge-Spannung im Rumpf.",
  "description_es": "Un push press unilateral con una sola mancuerna. El impulso de piernas te permite lanzar cargas más pesadas por encima de la cabeza que un press estricto a un brazo, y la carga asimétrica exige una fuerte contención anti-flexión lateral.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "shoulders",
  "primary_muscles": [
    "anterior_deltoid"
  ],
  "secondary_muscles": [
    "gluteus_maximus",
    "lateral_deltoid",
    "obliques",
    "quadriceps",
    "triceps_brachii"
  ],
  "goals": [
    "power",
    "strength",
    "hypertrophy"
  ],
  "tags": [
    "push_day"
  ],
  "variation_group": "overhead-press",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand holding a dumbbell at one shoulder, palm facing inward (neutral).",
    "Feet shoulder-width, core braced, free arm out to the side for balance.",
    "Dip by bending the knees slightly, keeping the torso vertical.",
    "Explosively extend the legs and press the dumbbell overhead in one motion.",
    "Lock out overhead, then lower back to the shoulder under control.",
    "Complete all reps on one side, then switch."
  ],
  "instructions_de": [
    "Steh mit einer Kurzhantel an einer Schulter, Handfläche nach innen (neutral).",
    "Füße schulterbreit, Rumpf angespannt, freier Arm seitlich ausgestreckt für Balance.",
    "Beuge leicht die Knie, Rumpf bleibt aufrecht.",
    "Strecke die Beine explosiv und drücke die Kurzhantel in einer Bewegung über den Kopf.",
    "Arm oben vollständig strecken, dann kontrolliert zur Schulter senken.",
    "Alle Wiederholungen auf einer Seite abschließen, dann wechseln."
  ],
  "instructions_es": [
    "De pie con la mancuerna en un hombro, palma hacia adentro (neutro).",
    "Pies a la anchura de los hombros, core contraído, brazo libre al costado para equilibrio.",
    "Flexiona ligeramente las rodillas manteniendo el torso vertical.",
    "Extiende las piernas de forma explosiva y empuja la mancuerna por encima de la cabeza en un solo movimiento.",
    "Bloquea el codo arriba y baja la mancuerna al hombro con control.",
    "Completa todas las repeticiones de un lado y luego cambia."
  ],
  "tips_en": [
    "Drive from the legs — the arm finishes, it does not start.",
    "The torso must stay upright and square; do not side-bend away from the load.",
    "Lighter weight and cleaner leg drive beat heavy with a leaning torso."
  ],
  "tips_de": [
    "Der Antrieb kommt aus den Beinen – der Arm vollendet die Bewegung, startet sie aber nicht.",
    "Rumpf bleibt aufrecht und gerade; nicht zur Seite beugen.",
    "Leichteres Gewicht mit sauberem Beineinsatz schlägt schweres mit schiefem Rumpf."
  ],
  "tips_es": [
    "El impulso viene de las piernas; el brazo termina el movimiento, no lo inicia.",
    "El torso debe mantenerse erguido y cuadrado; no te inclines hacia el lado contrario a la carga.",
    "Menos peso y mejor impulso de piernas superan a más peso con el torso inclinado."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/one-arm-dumbbell-push-press-start.webp",
      "peak": "images/flat/one-arm-dumbbell-push-press-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "one-arm-dumbbell-push-press");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.