1-Leg standing Alt. Shoulder Press
EquipmentDumbbell
TypeCompound
DifficultyBeginner
Primary:Front Delts, Triceps
Secondary:Rear Delts, Side Delts
Tertiary:Chest, Upper Back, Traps
Stabilizer:Core, Forearms, Glutes
📋 How to Perform
- Stand holding a dumbbell at each shoulder, palms facing forward or in.
- Shift your weight onto one foot and lift the other foot just off the floor.
- Brace your core and squeeze the glute of your standing leg to keep your hips level.
- Press one dumbbell overhead until your arm is straight, keeping the other at your shoulder.
- Lower it back to your shoulder under control, then press the other dumbbell.
- Alternate arms for the desired number of reps, then switch standing legs.
⚠️ Common Mistakes to Avoid
- Letting the standing hip shift out to the side, which loses pelvic control and balance.
- Side-bending away from the working arm to finish the press, which shifts stress into the lower back.
- Using weights heavy enough that balance fails first, which limits the work the shoulders get.
