Single Arm Dumbbell V Sit Overhead Press

Instructions for proper form

1. Begin by sitting in a V-sit position with your torso leaned back slightly and your legs extended in front of you. 2. Hold a dumbbell in one hand with a neutral grip, starting at shoulder height. 3. Engage your core and keep your back straight as you press the dumbbell overhead until your arm is fully extended. 4. Slowly lower the dumbbell back to shoulder height. 5. Ensure to keep your other arm stabilizing your body or positioned on your side. 6. Repeat for the desired number of repetitions.

Common mistakes to avoid

Common mistakes include arching the back, using momentum to lift the dumbbell, not engaging the core, and letting the dumbbell drop too quickly.

Benefits

Specific benefits of the exercise

This exercise primarily targets the anterior deltoids, helping to build shoulder strength and stability, improve balance, and enhance muscle coordination.

Expected results and timeframe

You can expect to see increased shoulder strength and muscle definition within 4-6 weeks of consistent training, alongside improved core stability..

Who this exercise is best for

This exercise is ideal for intermediate individuals looking to enhance shoulder development, gym enthusiasts, and athletes focused on upper body strength.

Scientific studies supporting its effectiveness

Studies have shown that unilateral movements, such as this exercise, can lead to improved strength output and muscular balance, as well as enhanced core stability (source: Journal of Sports Science).

Variations

Beginner modifications

For beginners, use a lighter dumbbell or perform the exercise seated without the V-sit to focus on form. Alternatively, perform the press with both arms for added support.

Advanced progressions

Advanced progressions could include increasing the weight of the dumbbell, incorporating a twist at the top of the press for additional core engagement, or adding a balance challenge by sitting on a stability ball.

Integrations

Complementary exercises

Complementary exercises include lateral raises, seated shoulder presses, and planks to further strengthen the shoulders and core.

Super set recommendations

Super set this exercise with a bent-over row or a tricep extension to work on opposing muscle groups.

Sample workout routines

A sample workout could include: 1. Single Arm Dumbbell V Sit Overhead Press – 3 sets of 10-12 reps per arm. 2. Lateral Raises – 3 sets of 12-15 reps. 3. Planks – 3 sets for 30 seconds.

Exercise combinations

Combine this exercise with other shoulder exercises like shoulder flys, or incorporate a core exercise like Russian twists for a compound workout.

Best time to do this exercise in your workout

This exercise can be effectively performed during the upper body portion of your workout, ideally after your warm-up and before heavier compound lifts to maximize strength and stability.