A Move You Should Do MONDAY – 1-Arm Dumbbell Overhead Press

Today’s move is the 1-arm dumbbell overhead press, a compound move designed to strengthen your arm, core and legs. Here’s how to do it:

Stand with a dumbbell in one hand at shoulder height. Make sure your feet are shoulder width apart and toes pointed straight ahead
Lower down into a squat and then stand up as you press the dumbbell overhead
Repeat the move making sure you lower down into the squat as you lower the dumbbell
Perform 10-12 repetitions on each side

Why does this matter?

The 1-arm dumbbell overhead press strengthens the deltoid, bicep and tricep as you press the weight up. The deltoid and bicep flex the shoulder while the tricep extends the elbow.

But because you are only holding a dumbbell in one hand, it has the added benefit of activating lateral trunk (core) stabilizers such as the quadratus lumborum and internal oblique. These muscles are often weak in people with chronic lower back pain.

The coordinated squat activates your quadriceps, glutes and hamstrings as well.

It is an exercise that gives you a big bang for your buck. Give it a try.

Because nobody has time to be in pain.

Until next time…