Single-Arm Arnold-Press with Dumbbell Hold
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
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.