One-arm dumbbell press - One-arm dumbbell press illustration and video tutorial
Action Description
Training area: Anterior deltoid.
Main exercises: Triceps, upper deltoid, lower trapezius, serratus anterior, pectoralis major.
Secondary exercise: Trapezius muscles.
Preparation:
Grab a dumbbell with one hand and sit on a bench while keeping your body upright. Use your other hand to hold the stool for balance.
Process:
Press the dumbbells above your head. Keep your arms slightly bent. Then return.
Sit on a bench, hold the dumbbells with your backhand, lift them to your shoulders, inhale, alternately raise your left and right arms, rotate your wrists so that your palms face forward, exhale when the movement is completed
This action mainly exercises the deltoid muscles, especially the front part of the deltoid muscle, as well as the upper part of the pectoralis major, the upper part of the trapezius, the serratus anterior and the triceps brachii.
This training can also be performed in the following postures: sit close to the back of the chair to prevent the spine from hyperextension, or stand upright and press dumbbells on both sides at the same time.
Video Tutorial:
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