It’s just a dumbbell and some floor space. That’s all you need to ruin your afternoon. If you’ve ever stepped into a CrossFit box or a high-intensity functional fitness class, you’ve likely seen the single arm devil press written on the whiteboard and felt that immediate, sinking pit in your stomach. It’s a visceral reaction.
Most people call it a "devil press" for a reason. It is a grueling, soul-sucking hybrid of a burpee and a snatch that targets literally every muscle you own while simultaneously red-lining your heart rate. But why do the single-arm version? Why not just grab two bells and get it over with? Honestly, the single-arm variation is often more technical and arguably more "functional" for the average human than the double-arm version because it forces your core to fight off-center forces. It's a unilateral nightmare.
You’re essentially moving a weight from the floor to overhead in one fluid, violent motion, all while doing a chest-to-deck burpee in between reps. It’s metabolic conditioning in its purest, most aggressive form.
What Actually Happens During a Single Arm Devil Press
To get this right, you have to understand the mechanics. This isn't just "moving fast." If you treat it like a sloppy burpee, you’re going to hurt your lower back.
The movement starts with one hand on a dumbbell handle and the other on the floor (or both hands on the floor with the bell between them, depending on your coach's specific standards). You jump back into a plank, drop your chest to the ground, and then explode back up into a wide-stance squat. This is where most people mess up. They try to "curl" the weight up. Don't do that. You need to swing that bell between your legs like a Russian kettlebell swing and use your hips to drive it toward the ceiling.
Your posterior chain—the glutes, hamstrings, and lower back—does 90% of the work here. The arm is just a guide.
The single arm devil press creates a massive amount of rotational instability. Because the weight is only on one side, your obliques and transverse abdominis have to fire like crazy to keep your torso from twisting into a pretzel. That’s the secret sauce. You’re getting a heavy-duty core workout while your lungs are on fire. It's efficiency at its most brutal.
The Science of Metabolic Conditioning
Why do coaches love this move? It's about the "Large Load, Long Distance, Quickly" mantra often cited by Greg Glassman, the founder of CrossFit.
When you perform high-power movements like the devil press, you’re engaging in what’s often termed "High-Intensity Functional Training" (HIFT). A study published in the Journal of Strength and Conditioning Research highlighted that multi-joint, power-based movements elicit a significantly higher hormonal response—specifically growth hormone and testosterone—compared to isolated movements like bicep curls or leg extensions.
You’re also hitting a massive "afterburn" effect, known as Excess Post-exercise Oxygen Consumption (EPOC).
Basically, because the single arm devil press is so demanding, your body has to work overtime for hours after the workout just to return to a resting state. You’re burning calories while sitting on your couch watching Netflix later that evening. It’s a high price to pay in the moment, but the ROI is massive for fat loss and cardiovascular endurance.
Breaking Down the Movement Standards
Let’s talk about the "non-negotiables" for a rep to actually count.
- The Burpee: Your chest and thighs must touch the floor. No "snakey" push-ups where your hips stay high. Get down there.
- The Snap: When you jump your feet forward, they should land wide. If your feet are too narrow, your back will round when you grab the dumbbell. Think "sumo" stance.
- The Overhead Position: The rep isn't done until the dumbbell is locked out over your head, with your arm straight and your biceps near your ear. No "soft" elbows.
- The Switch: Most people switch hands on the way down or on the floor. Switching mid-air is faster but requires a lot of grip strength and coordination.
Common Mistakes That Will Trash Your Back
I see it every day. People get tired, their form goes out the window, and suddenly they're "cat-backing" the dumbbell off the floor.
If you round your spine while pulling a heavy dumbbell from the floor to overhead, you’re asking for a disc issue. You have to keep a flat back. It’s better to go slower and keep your spine neutral than to race through reps with a curved back.
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Another big one? Using too much arm. If your shoulder is burning more than your glutes, you’re not using your hips. The single arm devil press is a hinge movement. It's a swing. If you find yourself doing a "clean and press" or a "muscle snatch" with zero hip drive, drop the weight. You’re missing the point of the exercise.
Scaling for Longevity
Not everyone needs to hurl a 50lb dumbbell over their head.
If you’re new, start with a light kettlebell or a light dumbbell. Heck, start with just the burpee and a deadlift. The "devil" part is the intensity, not just the weight. You can also scale the burpee by doing a "no-push-up" version or by jumping back to a box instead of the floor. There’s no shame in the scaling game. The goal is to keep moving, not to get stuck staring at a weight you can't lift safely.
Programming the Single Arm Devil Press
How do you actually use this in a workout?
You can’t treat this like a 10-rep set of bench press. It’s a volume and stamina movement.
- EMOM (Every Minute on the Minute): Try doing 6–8 reps every minute for 10 minutes. It sounds easy for the first three minutes. By minute seven, you'll be questioning your life choices.
- The "Ascending Ladder": 1 rep per arm, then 2, then 3, up to 10. This builds a massive amount of volume quickly.
- The Finisher: 3 minutes of max reps. Set a timer and just go.
Expect your grip to fail first. The dumbbell handle gets sweaty, your forearms get pumped, and suddenly that 35lb weight feels like a greased pig. Using chalk is almost mandatory if you’re doing more than 20 reps.
The Mental Game
There is a psychological component to the single arm devil press that people don't talk about enough.
It’s a rhythmic movement, but it’s a rhythm that feels like it’s trying to kill you. You have to find a "dark place" and stay there. Because it's a single-arm movement, you’re constantly alternating, which means there’s no "easy side." You can't favor one arm. You’re forced to confront your weaknesses. If your left side is weaker, you’re going to feel it every second rep.
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This builds a specific kind of mental toughness. It’s the ability to look at a miserable task and just keep chipping away at it. That translates to real life. If you can handle a 20-minute AMRAP (As Many Reps As Possible) of devil presses, a stressful meeting at work feels like a walk in the park.
Proper Gear and Setup
Don't do these in running shoes with huge foam heels. You’ll be unstable.
You want a flat-soled shoe like a Converse, a Reebok Nano, or a Nike Metcon. You need a solid connection to the floor so you can drive through your heels. If you’re on a hard garage floor, maybe grab a thin yoga mat for the burpee portion so you don't bruise your chest, but keep your feet on the solid ground for the lift.
Also, watch your floor. If you're using hex dumbbells, they’re fine. If you’re using round ones, be careful—they will roll away when you jump back for the burpee, and you might end up face-planting. I’ve seen it happen. It’s not pretty.
Actionable Steps to Master the Move
If you want to actually get good at the single arm devil press without ending up in physical therapy, follow this progression:
- Step 1: Perfect your hinge. Spend a week doing heavy Russian kettlebell swings. If you can't swing a weight with your hips, you can't devil press properly.
- Step 2: Single-arm snatches. Practice taking the dumbbell from the "hang" position (between your knees) to overhead. Get used to that explosive hip drive.
- Step 3: The Burpee-to-Deadlift. Do the burpee, jump up, and just deadlift the weight with a perfectly flat back. This trains the transition.
- Step 4: Full Integration. Put it all together. Start with a light weight—maybe 15–20lbs for men and 10–15lbs for women—and focus on the "snap" of the hips.
- Step 5: Record yourself. Use your phone to film a set from the side. Are you rounding your back? Is the dumbbell traveling far away from your body? (It should stay close, like you’re zipping up a jacket).
The single arm devil press is a tool. It's a high-voltage, high-utility tool that can transform your conditioning and core strength faster than almost any other single exercise. It’s miserable, yes. It’s exhausting, absolutely. But that’s exactly why it works. Stop overthinking the "perfect" workout and just start moving the bell.
Focus on the hip drive, keep your midline tight, and don't let your ego pick the weight. Consistent, clean reps will always beat "fast and sloppy" in the long run. Get through the first ten reps, find your breath, and just keep moving the dumbbell from the floor to the sky.