Strength / Dumbbell
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.
Dumbbell
intermediate
compound
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.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
