Single-arm standing shoulder press

• 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.

1. Grab a dumbbell or kettlebell and stand up straight.
2. Hold the weight at shoulder height with your elbow pointing downwards and the weight directly above your shoulder.
3. Lift the weight up until your arm is fully extended.
4. Slowly lower the weight back down to the starting position, breathing in as you do so.
5. Exhale as you press the weight back up to the fully extended position.
6. Keep your core tight and your back straight throughout the entire movement.
7. Repeat for the recommended number of repetitions, then switch arms.

Variations:

1. You can perform the exercise sitting on a regular flat bench instead of standing.
2. For those with lower back problems, the standing version is recommended.
3. 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.
4. However, the Arnold Press variation is not recommended for those with rotator cuff problems.

1. Start by grabbing a dumbbell and either sit on a military press bench or a utility bench with back support.
2. Place the dumbbell upright on top of your thigh or stand up straight.
3. Clean the dumbbell up to bring it to shoulder height.
4. Keep the other hand fully extended to the side, by the waist, or grabbing a fixed surface.
5. Rotate the wrist so that the palm of your hand is facing forward.
6. This is your starting position.
7. Exhale and push the dumbbell up until your arm is fully extended.
8. Pause for a second at the top.
9. Inhale and slowly come back down to the starting position.
10. Repeat for the recommended number of repetitions.
11. 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.

1. Choose the appropriate weight for your fitness level and goals.
2. Ensure that you have a stable and comfortable seating arrangement or stand up straight with good posture.
3. Keep your core engaged and your back straight throughout the exercise.
4. Start with your arm in a fully extended position and rotate your wrist so that the palm of your hand is facing forward.
5. Exhale as you push the dumbbell up until your arm is fully extended.
6. Avoid locking your elbow at the top of the movement.
7. Pause for a second at the top of the movement before slowly lowering the weight back down to the starting position.
8. Inhale as you lower the weight.
9. Repeat for the recommended number of repetitions and then switch arms.
10. If you have lower back problems, it is recommended to perform the exercise sitting on a bench with back support.
11. If you have rotator cuff problems, avoid the Arnold Press variation.