{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Single-Arm Dumbbell Overhead Press",
      "kind": "common"
    },
    {
      "text": "One-Arm Dumbbell Shoulder Press",
      "kind": "common"
    },
    {
      "text": "One-Arm Dumbbell Overhead Press",
      "kind": "common"
    },
    {
      "text": "Standing Single-Arm Dumbbell Press",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-lateral",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "pectoralis-major-clavicular",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-upper",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "abduction",
          "flexion"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "elevation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "vertical-push",
      "anti-lateral-flexion"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "unilateral",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1968"
  },
  "id": "oec:single-arm-dumbbell-shoulder-press",
  "instructions": {
    "setup": [
      "Stand tall with feet shoulder-width apart, holding a single dumbbell in one hand.",
      "Bring the dumbbell up to shoulder level with the elbow directly beneath your wrist.",
      "Brace your core, squeeze your glutes, and keep the non-working arm extended or resting at your side."
    ],
    "steps": [
      "Press the dumbbell vertically overhead in a smooth, straight path until the arm is fully extended.",
      "Pause briefly at the top without shrugging the shoulder excessively toward your ear.",
      "Lower the dumbbell under control back to the starting position at shoulder height.",
      "Complete the desired repetitions, then switch hands and repeat on the opposite side."
    ],
    "breathing": "Inhale before pressing, brace your midsection, and exhale as the dumbbell passes the halfway point overhead; inhale as you lower the weight.",
    "cues": [
      "Knuckles to the ceiling",
      "Keep your ribs pulled down",
      "Elbow stacked under the wrist"
    ],
    "common_faults": [
      {
        "fault": "Leaning sideways away from or toward the loaded side to assist the press.",
        "correction": "Brace the core aggressively to keep your torso completely upright throughout the movement."
      },
      {
        "fault": "Hyperextending the lower back as the weight goes overhead.",
        "correction": "Squeeze your glutes and lock your ribcage down to maintain a neutral spine."
      },
      {
        "fault": "Flaring the elbow excessively out to the side during the press.",
        "correction": "Keep the elbow slightly angled into the scapular plane, roughly 30 to 45 degrees in front of the torso."
      }
    ],
    "safety": {
      "precautions": [
        "Do not drop the dumbbell from overhead at the end of a set; lower it under control to shoulder height first."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "per-side"
  },
  "name": "Single-Arm Dumbbell Shoulder Press",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Single-arm dumbbell shoulder press",
        "url": "https://wger.de/en/exercise/1968/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "evtimovgeorg"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:barbell-overhead-press"
    },
    {
      "type": "substitute-for",
      "target": "oec:seated-dumbbell-shoulder-press"
    }
  ],
  "setup": {
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "An overhead pressing exercise performed unilaterally with a dumbbell to develop shoulder strength and core stability."
}