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Find out here everything about Standing one armed dumbbell press.
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In this article we are going to show you how to make Standing one armed dumbbell press:
Learn Standing one armed dumbbell press just in 5 seconds: Video
Summarized explanation
Standing with one dumbbell in a neutral grip, flex arm and leave the dumbbell near your shoulder, start raising arm to the vertical position. Descend with control
Step by step
1-Standing feet flat on floor hold a DB with a neutral grip
2-Bend arm so that DB is near you shoulder , the other arm stays still on you waist
3-Raise arm vertically until DB is above your head
4-Lower in a controlled manner
| Must
Slightly flex legs for more stability |
Don´t
Move back during the movement |
Tips
During the movement, elbows point down and to the sides |
Extended Explanation
Standing with feet on floor hold a dumbbell with one hand in a neutral grip (palms facing body) and raise flexed arm so the dumbbell is near your shoulder. The other arm stays still and does not move and should rest on your waist. Start movement, from the flexed arm positiion and dumbbell near shoulder stretchig your arms vertically until dumbbell is above your head. Lower in a controlled manner to starting position.
Basic Muscles Explanation
The deltoid is a three headed muscle that covers all the shoulder articulation and gives it a rounded and wide appearance. The medial and anterior deltoids are the main muscles involved in this movement. When they are well defined we can see the three divisions of the deltoids. In the elbow articulation, it is the brachial triceps that is wholly compromised. It is a three headed muscle that ocupies all the posterior part of the arm.
Muscles & Joint Actions
In the articular abduction of the shoulder, the arm goes from the horizontal to the floor position to a vertical position when the arm is extended. The deltoid muscles are involved in the rotation of the scapula that takes place when arm is elevated vertically. When the forearm separates from the arm, the extension is produced in the elbow articulation.
Sport Uses
Press or push movements are one of the best exercises for developing the complete deltoid. Also, elevating the arms at the sides and above the head is important in many sports, like machine gymnastics and swimming. This movement is also present in raquet sports, volleyball and basketball when elevating arms in a position to throw or hit.
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