Exercise library / Shoulders
Single-arm overhead press (dumbbell)
Shoulders · Dumbbells
Sets, reps and RIR
Sets3 to 4
Reps10 to 15
RIR0 to 2
Single-joint work responds to reps and time under tension more than to heavy load.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Front delts.
Secondary: Side delts, Triceps, Obliques, Rotator cuff.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norsk Enarms skulderpress (hantel)
- Svenska Enarmig axelpress (hantel)
- Dansk Enarms skulderpres (håndvægt)
- Deutsch Einarmiges Schulterdrücken (Kurzhantel)
- Español Press de hombro a una mano (mancuerna)
- Italiano Lento avanti con manubrio a un braccio
- Português Desenvolvimento unilateral (halteres)
- Русский Жим гантели вверх одной рукой
- Français Développé épaules à un bras (haltère)
Related shoulders exercises
- Overhead press (barbell)
- Seated overhead press (barbell)
- Push press
- Upright row (barbell)
- Landmine shoulder press
- Face pulls (cable)
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.