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Strengthintermediate
Arnold Press (Single Arm)
A single-arm Arnold press adds an anti-rotation core challenge while you build one shoulder at a time.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 3
- Reps
- 8–10 each
- Intensity
- RPE 6–7
- Rest
- 60–90 s
Bone load
Spine
Hip
Wrist
Equipment
dumbbell
Written exercise guide
Arnold Press (Single Arm)
Set up
- Tall stance, one dumbbell at shoulder height, palm facing you.
Movement cues
- Press and rotate the palm forward
- Resist twisting toward the weight
- Control the return
Avoid this
- Leaning away from the weight
- Twisting the trunk
Safety
Brace the core to keep the spine still.