Single-arm standing shoulder press
Benefits Of This Exercise
- The single-arm standing shoulder press is an effective exercise for building size and strength in the shoulders and triceps, and is a popular choice amongst lifters due to the potential of utilizing heavier weights compared to two-handed dumbbell pressing.
- This exercise can be performed with either a dumbbell or a kettlebell, and the standing position allows for a greater range of motion compared to seated shoulder pressing.
- Working one shoulder at a time allows for greater focus on working the muscle, and a natural rotation of the wrist and elbow as you press.
- Standing may allow for a heavier weight and greater muscle stimulus.
- It can be used as a strength exercise for those looking to increase their lifting capacity, or as part of a muscle-building session for those looking to increase the size of their shoulders and triceps.
- It can also be used for conditioning purposes, as the single-arm shoulder press can be done for higher reps and at a faster pace.
Step by Step Instructions For Single-arm standing shoulder press
- Grab a dumbbell or kettlebell and stand up straight.
- Hold the weight at shoulder height with your elbow pointing downwards and the weight directly above your shoulder.
- Lift the weight up until your arm is fully extended.
- Slowly lower the weight back down to the starting position, breathing in as you do so.
- Exhale as you press the weight back up to the fully extended position.
- Keep your core tight and your back straight throughout the entire movement.
- Repeat for the recommended number of repetitions, then switch arms.
- You can perform the exercise sitting on a regular flat bench instead of standing.
- For those with lower back problems, the standing version is recommended.
- For an additional challenge, try the Arnold Press variation by starting with a supinated grip (palms facing you) and rotating your wrists as you press the weight up and down.
- However, the Arnold Press variation is not recommended for those with rotator cuff problems.
Warm Up Tips
- Start by grabbing a dumbbell and either sit on a military press bench or a utility bench with back support.
- Place the dumbbell upright on top of your thigh or stand up straight.
- Clean the dumbbell up to bring it to shoulder height.
- Keep the other hand fully extended to the side, by the waist, or grabbing a fixed surface.
- Rotate the wrist so that the palm of your hand is facing forward.
- This is your starting position.
- Exhale and push the dumbbell up until your arm is fully extended.
- Pause for a second at the top.
- Inhale and slowly come back down to the starting position.
- Repeat for the recommended number of repetitions.
- Switch arms and repeat the exercise.
- You can perform the exercise standing or sitting on a regular flat bench.
- For people with lower back problems, the recommended version is sitting on a bench with back support.
- Arnold Schwarzenegger's variation involves starting with a supinated grip (palms facing you) and rotating the wrists throughout the movement.
- This variation is called the Arnold Press, but it is not recommended if you have rotator cuff problems.
Single-arm standing shoulder press Safety Tips
- Choose the appropriate weight for your fitness level and goals.
- Ensure that you have a stable and comfortable seating arrangement or stand up straight with good posture.
- Keep your core engaged and your back straight throughout the exercise.
- Start with your arm in a fully extended position and rotate your wrist so that the palm of your hand is facing forward.
- Exhale as you push the dumbbell up until your arm is fully extended.
- Avoid locking your elbow at the top of the movement.
- Pause for a second at the top of the movement before slowly lowering the weight back down to the starting position.
- Inhale as you lower the weight.
- Repeat for the recommended number of repetitions and then switch arms.
- If you have lower back problems, it is recommended to perform the exercise sitting on a bench with back support.
- If you have rotator cuff problems, avoid the Arnold Press variation.