The overhead shoulder press "works all three parts of the shoulder: the anterior, medial, and posterior deltoid," says ACE-certified trainer Lacey Stone. Similar to the traditional overhead shoulder press, this one-arm variation lets you focus on one side at a time. Holmes loves it "because it's multifunctional," she says. "Not only does it increase strength in your shoulders, but it also increases core strength," especially your anterior core and your obliques along your sides.
- Start standing with your feet hip-width apart and a dumbbell in each hand, racked above your shoulders, palms facing in. This is your starting position.
- Straighten your right arm to press the weight directly up, keeping your left hand in place. Keep a slight bend in your elbows at the top, ensuring that the weight is directly over your shoulder, and keep your core engaged.
- Bend your right elbow to lower the dumbbell and return to the starting position. Repeat on the other side. That's one rep.
- Try 2-3 sets of 8-10 reps.
