Dumbbell Seated Single-Arm Arnold Press

Description:

The Dumbbell Seated Single Arm Arnold Press is a variation of the traditional Arnold Press that targets the shoulders, specifically the anterior and medial deltoids. This exercise is excellent for isolating each shoulder independently, allowing for balanced development and improved strength.

Benefits:

Isolated Shoulder Development: Focuses on each shoulder separately, helping to address strength imbalances and ensure balanced muscle growth.
Deltoid Engagement: Targets the anterior and medial deltoid muscles, contributing to a well-defined shoulder appearance.
Enhanced Shoulder Mobility: Improves shoulder mobility and stability through the range of motion.

Profile:

Equipment:	Dumbbell, Bench
Type:	Strength
Level:	Intermediate to Advanced

Muscles Worked:

Muscles Worked

Deltoids (Anterior and Medial)

Classification:

Utility:	Basic
Mechanics:	Compound
Force:	Push

Instructions:

Step 1: Begin by sitting on a bench with back support and your feet flat on the floor. Hold a dumbbell in one hand at shoulder height, palm facing your shoulder.
Step 2: Keep your core engaged and back straight throughout the exercise.
Step 3: Press the dumbbell upward while simultaneously rotating your palm to face forward as you extend your arm overhead.
Step 4: At the top of the movement, your palm should be facing forward, and the dumbbell should be close but not touching.
Step 5: Slowly reverse the motion by lowering the dumbbell and rotating your palm back to the starting position.
Step 6: Repeat for the desired number of repetitions, then switch to the other arm.

Common Mistakes:

Not fully extending the arm at the top of the press.
Using excessive momentum to lift the dumbbell.
Arching the lower back during the exercise.

Variations:

Dumbbell Seated Single-Arm Overhead Shoulder Press: Perform the exercise without the rotational component for a standard seated single-arm shoulder press.

Additional Information:

The Dumbbell Seated Single Arm Arnold Press is a valuable exercise for targeting and isolating the anterior and medial deltoid muscles. It helps improve shoulder strength, mobility, and aesthetics while addressing muscle imbalances. Incorporate this exercise into your shoulder workout routine for a well-rounded training program.