12/18/2025
Single-Arm Shoulder Press (Pronated & Neutral Grip)
The single-arm shoulder press is a highly effective movement for building shoulder strength, stability, and core control. In this video, we’re demonstrating two hand placements, pronated and neutral grip, to show how grip position can slightly change emphasis while still building strong, resilient shoulders.
To Execute Pronated Grip (Palm Facing Forward):
1. Hold the dumbbell with your palm facing forward, wrist stacked over elbow.
2. Keep your core tight, and shoulders level.
3. Press the dumbbell straight overhead until the arm is fully extended.
4. Lower the weight under control, keeping tension through the shoulder.
5. Perform 8–12 reps per arm with smooth, controlled tempo.
To Execute Neutral Grip (Palm Facing In):
1. Hold the dumbbell with your palm facing inward toward your body.
2. Keep the elbow tracking naturally under the wrist.
3. Press up while maintaining a stable torso and engaged core.
4. Lower slowly and stay controlled through the entire range of motion.
5. Perform 8–12 reps per arm, focusing on smooth mechanics.
Pro Tip: Single-arm pressing forces your core and shoulder stabilizers to work overtime. Move with control, avoid leaning, and focus on quality reps over heavier weight.
Muscles Targeted:
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