Difficulty level: Intermediate
Target Muscle: Shoulders
Equipment: Dumbbell
Instructions for proper form
Stand with your feet shoulder-width apart and hold a dumbbell in your right hand at shoulder level with a neutral grip. Keep your core engaged and maintain a straight back. As you press the dumbbell overhead, ensure that your elbow is fully extended and your wrist stays aligned with the dumbbell. Lower the dumbbell back to shoulder level in a controlled manner, maintaining your posture throughout the movement. Repeat for the desired number of repetitions, then switch to the left arm.
Common mistakes to avoid
Avoid arching your back during the press, as this can lead to lower back strain. Do not let your elbow flare out excessively; keep it close to your body. Avoid rushing the movement; maintain control both while lifting and lowering the dumbbell.
Benefits
Specific benefits of the exercise
The Single Arm Dumbbell Sots Press helps to improve shoulder strength, stability, and muscle control. It engages the core for stabilization, enhancing overall functional strength.
Expected results and timeframe
With regular practice (2-3 times a week), you can expect increased shoulder strength and improved core stability within 4-6 weeks..
Who this exercise is best for
This exercise is ideal for intermediate lifters looking to enhance unilateral strength, strengthen their shoulders, and improve overall upper body stability.
Scientific studies supporting its effectiveness
Studies have shown that unilateral exercises like the Sots Press can lead to improved muscle activation and better overall strength gains due to the increased focus on stabilizing muscles and core engagement.
Variations
Beginner modifications
To make this exercise easier, you can reduce the weight of the dumbbell or perform the exercise seated. Additionally, you can perform the press with both arms alternating instead of doing one arm continuously.
Advanced progressions
For an advanced variation, try adding a squat as you press the dumbbell overhead or use a heavier weight. You can also perform the exercise on an unstable surface, like a balance pad.
Integrations
Complementary exercises
To complement this exercise, incorporate face pulls, lateral raises, and planks to develop shoulder stability and strength.
Super set recommendations
Pair the Single Arm Dumbbell Sots Press with bent-over rows or push-ups for a super set to enhance upper body strength and endurance.
Sample workout routines
Incorporate the Sots Press in an upper body workout routine like: 1. Push-ups – 3 sets of 10-15 reps 2. Single Arm Dumbbell Sots Press – 3 sets of 8-10 reps per arm 3. Lateral Raises – 3 sets of 12-15 reps 4. Face Pulls – 3 sets of 12-15 reps.
Exercise combinations
Combine the Sots Press with strength exercises like deadlifts and squats for a full body workout or with isolation exercises like bicep curls for increased arm strength.
Best time to do this exercise in your workout
The Sots Press is best performed in the strength segment of your workout routine, ideally after your warm-up and before any isolation exercises.