Single Arm Clubbell Side Flag Press

Instructions for proper form

1. Stand with your feet shoulder-width apart and hold a clubbell in one hand at shoulder height with a neutral grip. 2. Engage your core and maintain a slight bend in your knees. 3. Slowly raise the clubbell outward to the side while keeping your elbow slightly bent, moving through the frontal plane. 4. Ensure that your shoulder remains relaxed and away from your ear. 5. Hold the position at the top momentarily, then lower the clubbell back to the starting position. 6. Repeat for the desired number of repetitions before switching arms.

Common mistakes to avoid

1. Lifting the shoulder too high towards the ear instead of maintaining a relaxed position. 2. Using momentum to swing the clubbell instead of controlled movements. 3. Arching the lower back excessively while raising the arm. 4. Allowing the wrist to bend; keep it straight and aligned with the forearm.

Benefits

Specific benefits of the exercise

1. Strengthens the medial deltoids and surrounding shoulder muscles. 2. Improves shoulder stability and mobility. 3. Enhances upper body coordination and control.

Expected results and timeframe

Expected results include increased shoulder strength, improved range of motion, and better stability within the first 4-6 weeks of consistent training..

Who this exercise is best for

This exercise is best for individuals looking to enhance shoulder strength and stability, as well as those interested in functional fitness or sports-specific training.

Scientific studies supporting its effectiveness

Studies have shown that exercises targeting the medial deltoids, such as shoulder abduction movements, significantly improve shoulder strength and stability, leading to better performance in overhead activities (Kuhn et al., 2004; Ellenbecker et al., 2015).

Variations

Beginner modifications

1. Use a lighter clubbell or resistance band to reduce the load. 2. Perform the exercise seated to reduce balance challenges. 3. Limit the range of motion until confidence builds.

Advanced progressions

1. Perform with an increased weight clubbell. 2. Add pauses at the top position for increased time under tension. 3. Incorporate single-leg stance for added challenge.

Integrations

Complementary exercises

1. Shoulder Press 2. Lateral Raises 3. Scapular Push-ups

Super set recommendations

Superset with Shoulder Presses to maximize shoulder fatigue and strength.

Sample workout routines

Routine: Warm-up with dynamic stretching, Single Arm Clubbell Side Flag Press (3×10 each arm), followed by Lateral Raises (3×12), and finish with a Core exercise such as Planks (3×30 seconds).

Exercise combinations

Combine with overhead pressing movements for a comprehensive shoulder workout.

Best time to do this exercise in your workout

Best performed after your warm-up but before any heavy pressing exercises to ensure the shoulders are adequately activated and prepared.