Dumbbell Standing Single Arm Arnold Press
Perform the single-arm Arnold press for sculpted shoulders. This dynamic dumbbell exercise targets all three deltoid heads, improving shoulder strength
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Standing Single Arm Arnold Press
Dumbbell Seated Reverse Arnold Press
Shoulders · Dumbbell
Dumbbell Seated One Arm Arnold Press
Shoulders · Dumbbell
Dumbbell Standing Alternate Arnold Press
Shoulders · Dumbbell
Dumbbell Alternate Arnold Press
Shoulders · Dumbbell
Description
A variation of the shoulder press that is performed with one arm at a time and targets the deltoids, upper pectorals, and triceps.
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How to do Dumbbell Standing Single Arm Arnold Press
- 01Setup
Stand tall with your feet hip-width apart, holding one dumbbell in an overhand grip at shoulder height, with your palm facing your body. Your elbow should be bent at approximately a 90-degree angle.
- 02Setup
Slightly brace your core by drawing your navel towards your spine to maintain a stable torso and prevent any compensatory lean.
- 03
Initiate the press by simultaneously rotating your wrist so your palm faces forward, while pressing the dumbbell upward in an arc over your head.
- 04
Continue pressing until your arm is fully extended overhead, locking out your elbow without shrugging your shoulder towards your ear.
- 05
Slowly reverse the motion, rotating your palm back towards your body as you lower the dumbbell with control to the starting position.
Tips
- Maintain a tight core throughout the entire movement to prevent any lateral lean or spinal rotation, ensuring the shoulder muscles are primarily doing the work.
- Control the eccentric (lowering) phase by slowly resisting the weight as your palm rotates back to the starting position, maximizing muscle engagement and time under tension.
- Focus on a smooth, continuous rotation of the wrist as you press and lower; this unique rotation is crucial for effectively engaging all three heads of the deltoid.
- Avoid shrugging your shoulder towards your ear at the top of the press; keep your shoulder blade slightly depressed to maintain tension on the deltoids and prevent neck strain.
Common mistakes
- Using momentum to lift the weight: Avoid swinging your body or leaning to generate momentum; instead, use controlled shoulder strength to press the dumbbell.
- Not fully rotating the wrist: Ensure a complete palm rotation from facing your body to facing forward during the press to fully engage all deltoid heads.
- Arching the lower back excessively: Keep your core braced and ribs tucked down to maintain a neutral spine, preventing lower back strain during the overhead press.
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Get Ellim — FreeQuestions
Is Dumbbell Standing Single Arm Arnold Press good for beginners?
Dumbbell Standing Single Arm Arnold Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Standing Single Arm Arnold Press?
You need Dumbbell to perform Dumbbell Standing Single Arm Arnold Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Standing Single Arm Arnold Press?
Maintain a tight core throughout the entire movement to prevent any lateral lean or spinal rotation, ensuring the shoulder muscles are primarily doing the work. Control the eccentric (lowering) phase by slowly resisting the weight as your palm rotates back to the starting position, maximizing muscle engagement and time under tension. Focus on a smooth, continuous rotation of the wrist as you press and lower; this unique rotation is crucial for effectively engaging all three heads of the deltoid. Avoid shrugging your shoulder towards your ear at the top of the press; keep your shoulder blade slightly depressed to maintain tension on the deltoids and prevent neck strain.
What are common mistakes when doing Dumbbell Standing Single Arm Arnold Press?
Using momentum to lift the weight: Avoid swinging your body or leaning to generate momentum; instead, use controlled shoulder strength to press the dumbbell. Not fully rotating the wrist: Ensure a complete palm rotation from facing your body to facing forward during the press to fully engage all deltoid heads. Arching the lower back excessively: Keep your core braced and ribs tucked down to maintain a neutral spine, preventing lower back strain during the overhead press.
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Free · iPhone only · Available on the App Store