Single-Leg Arnold Press 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Leg Arnold Press is a challenging compound shoulder movement that combines the classic Arnold Press with a balance component by standing on one leg. This variation increases shoulder activation while simultaneously engaging the core and glutes for stability. As the dumbbell is rotated during the press, all three heads of the deltoid are targeted, making it a functional, stability-enhancing shoulder exercise.
How to Perform
Stand on one leg, holding a dumbbell in the opposite hand at shoulder height, palm facing you.
Engage your core and keep your standing leg slightly bent.
Rotate the dumbbell outward as you press it overhead.
At the top, your palm should face away from you.
Slowly reverse the motion, rotating the dumbbell back to the start.
Complete all reps, then switch sides.
Maintain balance and avoid leaning.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Choose a light dumbbell to start, especially for balance.
Engage your glutes and core to stay stable.
Perform the press slowly and under control.
Keep your standing leg active, not locked.
Focus on shoulder rotation during the press.
Avoid looking down—keep your gaze forward.
How Not to Perform
Don’t rush—this is a balance-focused movement.
Don’t let your raised leg swing wildly—keep it steady.
Don’t use a heavy dumbbell—start light.
Don’t arch your lower back during the press.
Don’t skip the rotation—it’s key to the Arnold press.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
