Procaryote
Shoulder · Strengthening

Unilateral shoulder press with dumbbell

Unilateral shoulder press with dumbbell, 3 sets, 10 repetitions per arm, tempo 2-0-2

Illustration of the Unilateral shoulder press with dumbbell exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per arm

Tempo: 2-0-2

Description: Sitting or standing, hold a dumbbell in one hand, with the arm bent at 90 degrees, elbow aligned with the shoulder. Slowly push the dumbbell upward until the arm is nearly straight, without shrugging the shoulder, then controlledly lower back to the starting position.

Tips: Keep the scapula well stabilized and the trunk upright throughout the movement. Control the ascent and descent to avoid jerks.

Progression: Gradually increase the weight of the dumbbell when you can perform 3 sets of 10 repetitions with good control and without pain.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
dumbbell
Starting position
Sitting or standing, holding a dumbbell, arm bent at 90 degrees
Clinical goal
Strengthen shoulder muscles
Also known as
dumbbell shoulder press, unilateral shoulder lift, dumbbell elevation shoulder

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.