Single Dumbbell Devil Press: A Complete Guide
Also called One Arm Devil Press, Single DB Devil Press
Quick Intro
Single Dumbbell Devil Press, also called the One Arm Devil Press or Single DB Devil Press, is a HIIT exercise performed by starting standing with one dumbbell on the floor, performing a burpee while one hand grips the dumbbell throughout and finishing by explosively snatching the single dumbbell overhead, switching hands on the next rep.
Equipment Needed
Single Dumbbell Devil Press needs a single dumbbell, gripped by one hand at a time and switched between reps.
Why Single Dumbbell Devil Press Matters
Holding the dumbbell through the burpee portion calls on the chest (pectoralis major), the front of the shoulder (deltoid, anterior) and the back of the upper arm (triceps brachii), with one hand on the dumbbell and the other flat on the floor through the plank. The finishing snatch drives through the glutes (gluteus maximus) and back of the thigh (hamstrings, biceps femoris), with the upper back and neck (trapezius) helping transfer that hip drive up into the dumbbell. The side abdominals (obliques) and deep core (transverse abdominis) work hard to resist the trunk twisting as the offset, single-sided load tries to pull it around, especially during the push-up. Gripping only one dumbbell, not two, lowers the total load managed through the burpee portion while adding an anti-rotation demand the two-dumbbell version doesn’t ask for, since the body has to actively resist rotating toward the loaded side throughout. That combination makes this a natural regression before progressing to the full two-dumbbell Devil Press. It is primarily a conditioning exercise, linking a floor-to-overhead lift to a burpee in one continuous, energy-hungry movement. Muscular endurance, coordination and power all come into it too.
When to Do It
Single Dumbbell Devil Press fits naturally into a conditioning circuit, often used specifically as a stepping stone toward the full two-dumbbell version or as a lighter-load alternative on its own. Once or twice a week per side, with a few days between sessions, is reasonable given the demand it places on grip, shoulders and the anti-rotation core.
Anyone with a current shoulder, wrist or lower back issue should approach this cautiously, since the offset single-sided load asks for trunk control through a loaded plank, push-up and explosive overhead pull.
Getting Ready
Standing with the dumbbell on the floor to one side comes first. Setting a grip that stays secure through the whole movement establishes the base before the first rep begins.
Resisting the trunk twisting toward the loaded side throughout the burpee, rather than letting the hips or shoulders rotate, is the cue that keeps this exercise doing its intended anti-rotation job.
Step-by-Step Instructions
1. The drop. From standing with the dumbbell gripped in one hand, bend down and place the dumbbell on the floor.
2. The plank and push-up. Kick the feet back into a plank while still gripping the dumbbell, lower the chest and press back up, resisting rotation.
3. The jump-in and stand. Jump the feet back up toward the dumbbell and stand while still holding it.
4. The snatch and switch. In one continuous motion driven by the hips, snatch the dumbbell overhead, then switch hands before the next rep.
How Many, How Often
Single Dumbbell Devil Press is dosed by work-to-rest interval or a set rep target per side, since it is used both as a fast interval movement and as a benchmark conditioning exercise.
| Level | Where you’re at | What to do |
|---|---|---|
| Beginner | New to combining the burpee with a single-arm snatch | 3 sets of 4 to 5 reps per side with a light dumbbell, focused on resisting rotation. |
| Intermediate | The burpee and snatch connect smoothly on both sides | 20 seconds of work, 40 seconds of rest, 8 rounds, switching sides each round. |
| Advanced | Comfortable holding pace across a full interval set | 30 seconds of work, 30 seconds of rest, 8 to 10 rounds, at a moderate dumbbell weight. |
Resisting rotation through the loaded side on every single rep matters more here than the total number completed, since letting the trunk twist trades away the anti-rotation demand this exercise is built around.
Modifications and Variations
Single Dumbbell Devil Press has one harder version.
As a harder option, Devil Press uses two dumbbells instead of one, doubling the total load and removing the anti-rotation demand this single-dumbbell version emphasizes.
Common Mistakes to Avoid
Letting the trunk twist toward the loaded side. Allowing the hips or shoulders to rotate during the push-up or snatch lets the offset load win, without being resisted. Keeping the trunk square throughout captures the intended anti-rotation benefit.
Favoring the stronger side by switching hands less often. Sticking with the more comfortable arm for extra reps before switching leaves the weaker side undertrained. Switching hands every rep, or every prescribed interval, builds both sides evenly.
Pulling the dumbbell up mostly with the arm. Trying to muscle the snatch up using shoulder strength alone tires the shoulder out far faster than letting the hip drive do the work. The snatch is driven by the hip extension, which keeps the movement efficient.
Losing grip during the plank. Letting the dumbbell shift or roll during the push-up portion forces an awkward regrip that slows the set down. Gripping the dumbbell securely from the first rep keeps it from slipping mid-set.
After Your Set
Reaching one arm overhead and gently pulling it across the body with the other hand stretches the shoulder that finished each snatch. Holding a deep squat with the elbows against the inner knees opens the hips that powered the lift.
Going Deeper
Progress on Single Dumbbell Devil Press often gets judged by how heavy the dumbbell is, but the test is whether the trunk stays square and resists rotation through the last rep on both sides, not just the first. A heavier dumbbell snatched with a twisting trunk gives up the trunk control the single dumbbell is there to train this exercise is meant to build.
Someone comfortable with a controlled burpee and a controlled single-arm dumbbell snatch performed separately typically holds a connected, square-trunked cycle through a full round within the first two to three weeks, and moves to a heavier dumbbell or the full two-dumbbell Devil Press somewhere in the six to eight week range.
How to Know You’re Improving
- A trunk that stays square and resists rotation through the last rep on both sides
- Equal work and equal control performed on both the left and right arm
- A snatch that stays driven by the hips through the final rep, not just the first
- A heavier dumbbell or a progression to the two-dumbbell version attempted only once this trunk-control feels fully solid
A square, controlled trunk held through the last rep, not how heavy the dumbbell is, is what progress looks like here.
Muscles Worked
- Gluteus Maximus (the largest glute muscle, extending the hips to send a single dumbbell overhead)
- Biceps Femoris (the outer hamstring at the back of the thigh, loaded through the hinge before the snatch)
- Anterior Deltoid (the front of the shoulder, receiving the dumbbell at the overhead finish)
- Pectoralis Major (the chest muscle, pressing the body up in a burpee with one hand on the handle)
- Trapezius (a muscle across the upper back and neck, shrugging to accelerate the single weight upward)
- Triceps Brachii (the back of the upper arm, locking out the one working elbow at the top)
- Obliques (the muscles along the sides of the abdomen, fighting the twist the one-sided load applies)
- Transverse Abdominis (a deep core muscle that wraps around the torso like a corset, keeping the hips square through an uneven burpee)
- Gastrocnemius (the main calf muscle, extending the ankles to add drive to the pull)
FAQ
Why use one dumbbell instead of two? Using a single dumbbell lowers the total load managed through the burpee while adding an anti-rotation demand as the offset weight tries to twist the torso, a natural regression before the full two-dumbbell version.
How often should I switch hands? Switching every single rep, or every prescribed round in an interval format, keeps both sides working evenly.
Is this easier than the full Devil Press? Yes, since it halves the total load managed through the burpee and snatch, though the single-sided grip adds an anti-rotation challenge the two-dumbbell version doesn’t have.
When should I progress to two dumbbells? Once the trunk stays square and resists rotation through a full set on this version, adding the second dumbbell is a reasonable next step.
Next in this series: Devil Press, the harder version with a dumbbell in each hand.