The single arm Arnold press is a dynamic exercise that primarily targets the deltoid muscle group, particularly the anterior (front) and lateral (side) heads. Additionally, it engages the triceps brachii responsible for elbow extension, and the trapezius and serratus anterior for shoulder stabilization. The rotational aspect of the press further contributes to the activation of the core muscles, particularly the obliques, which aids in maintaining balance throughout the movement.
The single arm Arnold press can be a valuable addition to a shoulder workout routine. Aim for 3 to 4 sets of 8 to 12 repetitions per arm. This exercise can be seamlessly integrated with complementary movements such as lateral raises, front raises, and push-ups to target the upper body comprehensively. Ensure adequate rest between sets for optimal muscle recovery and performance.
Incorporating the single arm Arnold press into your strength training regime yields numerous benefits, including enhanced shoulder stability, improved core strength, and greater functional movement patterns. The unique rotational component aids in developing balanced shoulder strength, making it an ideal choice for athletes and fitness enthusiasts alike. This exercise can ultimately contribute to a well-rounded upper body workout, paving the way for improved performance in both daily activities and sports.