Dumbbell Lying One Arm Press
Target Muscle
Secondary Muscles
Equipment
Slowly lower the dumbbell by bending your elbow until your upper arm is parallel to the ground, keeping your wrist straight and aligned with your forearm.
Pause for a moment when your elbow reaches the same height as your shoulder.
Push the dumbbell back up to the starting position, fully extending your arm but without locking your elbow.
Repeat the exercise for your desired number of repetitions before switching to the other arm.
Pro Tip
**Controlled Movement**: When performing the exercise, lower the dumbbell in a slow, controlled manner to the side of your chest. Avoid dropping the weight too quickly as this can lead to injury. The elbow should be slightly bent and not flared out to the sides. **Full Extension**: Push the dumbbell back up to the starting position, fully extending your arm but not locking your elbow at the top. This will ensure continuous tension on the muscles and prevent joint strain. **Avoiding Imbalances**: It's common to have one side stronger than the other, but try to avoid letting the stronger side do more of the work.