Single Arm Dumbbell Sots Press

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.