Single-Arm Arnold-Press with Dumbbell Hold
The Single-Arm Arnold-Press with Dumbbell Hold mainly works the shoulders, with help from the triceps and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Single-Arm Arnold-Press with Dumbbell Hold Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Triceps (triceps brachii); Deep Core (transverse abdominis)
How to do the Single-Arm Arnold-Press with Dumbbell Hold
Setup
Start in a tall kneeling position on a mat. Ensure your knees are hip-width apart and your core is engaged to maintain stability.
Hold one dumbbell in the working hand at shoulder height, with your palm facing toward your face.
Movement
Press and Rotate: Drive the dumbbell upward while simultaneously rotating your wrist so that your palm faces forward at the top of the movement.
Full Extension: Fully extend your arm toward the ceiling, keeping your core stable and avoiding arching your lower back.
Return: Lower the dumbbell back to the starting position with your palm facing your face, rotating your wrist as you descend.
Stability Hold: While performing the movement with one arm, keep the non-working arm stationary. You may hold a dumbbell in the non-working hand at shoulder height to maintain balance and engagement.
Single-Arm Arnold-Press with Dumbbell Hold FAQs
What muscles does the Single-Arm Arnold-Press with Dumbbell Hold work?
The Single-Arm Arnold-Press with Dumbbell Hold mainly works the shoulders, with help from the triceps and core. The main muscles are the anterior deltoid and lateral deltoid.
What equipment do you need for the Single-Arm Arnold-Press with Dumbbell Hold?
None. The Single-Arm Arnold-Press with Dumbbell Hold is a bodyweight exercise, so you can do it anywhere.
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