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Exercise handout — move better, feel better.
Single-Arm Press
Press one dumbbell at a time. Challenges core stability and fixes imbalances.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
dumbbells
Home Options
- dumbbells
No equipment? Try: Kettlebell
Dosage
3
Sets
8
Reps / Time
45 sec
Rest
2 up / 2 down
Tempo
Step-by-Step Guide
Set up
- Stand with one dumbbell at shoulder
- Other arm out for balance or on hip
- Feet shoulder-width apart
No image for this step. Follow the written instruction.
Step 1 of 5
Brace your core hard
No image for this step. Follow the written instruction.
Step 2 of 5
Press dumbbell straight up
No image for this step. Follow the written instruction.
Step 3 of 5
Don't lean to the side
No image for this step. Follow the written instruction.
Step 4 of 5
Lower slowly with control
No image for this step. Follow the written instruction.
Step 5 of 5
Complete all reps, then switch sides
Breathing
- Breathe out as you press
- Breathe in as you lower
Form Cues
- Stay upright, don't lean
- Core stays tight
- Press straight up
- Control the weight
Common Mistakes to Avoid
- Leaning to one side
- Arching back
- Rushing reps
- Not engaging core
Safety Information
Great for finding and fixing imbalances.
Progressions
Increase weight or add pause at top
Regressions
Use lighter weight or kneel
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.