Alternating Single Arm Dumbbell Devil Press

Difficulty level: Advanced

Target Muscle: Shoulders

Equipment: Dumbbell

Instructions for proper form

Stand with feet shoulder-width apart, holding a dumbbell in one hand with a neutral grip. Engage your core. Perform a squat, lowering your body while keeping your back straight. As you stand back up, press the dumbbell overhead. Alternate arms with each repetition, ensuring smooth and controlled movements. Keep your hips further back than your knees during the squat, and ensure your wrist stays neutral during the press.

Common mistakes to avoid

Avoid rounding your back during the squat, using excessive weight that compromises form, or losing balance by leaning too far forward. Don’t overly arch your back when pressing overhead.

Benefits

Specific benefits of the exercise

This exercise effectively builds shoulder strength and stability by targeting the anterior deltoids while also engaging core and leg muscles, providing a full-body workout.

Expected results and timeframe

With consistent training (2-3 times per week) and progressive overload, you can expect enhanced shoulder strength and muscle definition within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for advanced exercisers who have a solid foundation in strength training and are looking to challenge their shoulder stability and overall body coordination.

Scientific studies supporting its effectiveness

Research indicates that compound exercises, such as the devil press, lead to greater muscle activation and functional strength improvement compared to isolation exercises, making them highly effective for total body conditioning.

Variations

Beginner modifications

For beginners, start with a lighter dumbbell or perform the exercise as a single-arm shoulder press while seated. Alternatively, you can do the squat without the press and focus on form first.

Advanced progressions

Advanced progressions include increasing the weight of the dumbbell, incorporating a push-up before the press, or adding a plyometric element by jumping after the squat.

Integrations

Complementary exercises

Complement this exercise with push-ups, kettlebell swings, or plank variations to enhance core stability and shoulder strength.

Super set recommendations

Pair with overhead dumbbell tricep extensions or bent-over rows for a super-set that targets the upper body comprehensively.

Sample workout routines

Sample routine may include: 1) Devil Press 3×10 reps 2) Bent-over Dumbbell Rows 3×12 reps 3) Push-ups 3 sets to failure 4) Core Exercise (Plank) 3 sets of 30-60 seconds.

Exercise combinations

Combine with exercises such as Thrusters, Burpees, or Kettlebell Deadlifts for a high-intensity circuit improving both strength and cardiovascular endurance.

Best time to do this exercise in your workout

Incorporate this exercise in the main workout section after a dynamic warm-up and before major compound lifts to maximize strength gains and stability.