Single Arm Arnold Press
Equipment Needed
About This Exercise
A unilateral variation of the Arnold Press performed one arm at a time. The single arm execution increases core engagement and helps identify and correct strength imbalances between sides while targeting all three deltoid heads.
How to Perform
- 1
Setup
Sit on a bench with back support or stand with feet shoulder-width apart. Hold a dumbbell in one hand at shoulder height with your palm facing you, as if at the top of a bicep curl.
- 2
Press and Rotate
Press the dumbbell upward while simultaneously rotating your palm outward. By the time your arm is fully extended overhead, your palm should face forward.
- 3
Top Position
Fully extend your arm overhead without locking out your elbow. Pause briefly at the top and keep your core braced to resist rotation.
- 4
Lower and Rotate Back
Reverse the movement by lowering the dumbbell while rotating your palm back toward you. Return to the starting position and complete all reps before switching sides.
Form Tips
- •Brace your core to prevent leaning or rotating to the working side
- •Perform the rotation smoothly as you press
- •Avoid arching your lower back at the top of the press
- •Keep your torso square and upright throughout
Common Mistakes to Avoid
- •Leaning to the side to compensate for the weight
- •Rotating the wrist too early or too late
- •Using momentum instead of controlled pressing
- •Not bracing the core, allowing the torso to twist
Primary Muscles
Secondary Muscles
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