Single arm press exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single arm press )

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Name of exercise  AROM shld press uni supine
Other names of exercise Single arm press
Description of exercise The single arm press exercise is a strength training exercise that primarily targets the muscles in the shoulders, chest, and triceps. It involves standing or sitting with a dumbbell or kettlebell in one hand and pressing it overhead in a controlled motion. This exercise helps to improve upper body strength, stability, and balance. It can also be modified to target specific muscle groups by changing the angle of the press or using different weights. The single arm press is a great addition to any workout routine and can be done with minimal equipment, making it a convenient option for at-home workouts.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back.
  • Hold arm at side, elbow bent, as shown.
  • Lift arm up and straighten elbow.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Pectoral , Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Horizontal Adduction
    Type of Action Extension, Abduction, Elevation, Depression

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Strengthening the shoulders
  • Improving stability and balance
  • Engaging the core muscles
  • Targeting specific arm and shoulder muscles
  • Enhancing coordination and motor control
  • Can be performed with various equipment or weights
  • Can be modified for different fitness levels
  • Can help prevent muscle imbalances
  • Can be used for rehabilitation purposes
  • Can be incorporated into a full body workout routine

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The single arm press exercise is generally a safe and effective exercise for most people. However, there are a few situations where it may be best to avoid this exercise:Shoulder injuries: If you have a current or past shoulder injury, the single arm press may aggravate the injury and cause further damage. It is important to consult with a doctor or physical therapist before attempting this exercise.
  • Lower back pain: The single arm press requires a stable core and proper form to avoid strain on the lower back. If you have a history of lower back pain or weakness, it may be best to avoid this exercise or modify it with lighter weights.
  • Balance issues: This exercise requires a good sense of balance and coordination. If you have balance issues or are prone to falls, it may be safer to avoid the single arm press and opt for a seated or supported exercise instead.
  • Recent surgery: If you have had any recent surgery, especially on the arms or shoulders, it is important to avoid the single arm press until you have fully recovered and have been cleared by a doctor.
  • Pregnancy: Pregnant women should avoid the single arm press as it can put strain on the abdominal muscles and potentially harm the baby. It is important to consult with a doctor before starting any new exercise routine during pregnancy.Remember, it is always important to listen to your body and consult with a medical professional before attempting any new exercise, especially if you have any pre-existing conditions or injuries.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a comfortable weight that you can handle
  • Keep your core engaged throughout the movement
  • Keep your back straight and avoid arching
  • Use proper form and technique
  • Avoid locking your elbow at the top of the movement
  • Breathe properly and don’t hold your breath
  • Start with a lower weight and gradually increase as you get stronger
  • Keep your shoulders down and away from your ears
  • Use a spotter if needed

    • Helpful in Diseases

  • Shoulder injuries
  • Rotator cuff injuries
  • Tennis elbow
  • Golfer’s elbow
  • Bursitis
  • Tendinitis
  • Frozen shoulder

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    Frequently asked questions

     

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