the blog

welcome to 

Fitness

September 8, 2022

Single Arm Press (DB) Variations To Try

Single Arm Press (DB) Variations To Try with Annie Miller

If you want “toned” shoulders or “strong deltoids,” then doing some sort of single arm press is something that will likely benefit your training.

You have three areas that make up the deltoid muscle. All lay superficially on the shoulder (closest muscle to the skin). These include your anterior (front), medial (middle or lateral) and posterior (aka rear or back). Nearly all shoulder pressing exercises are going to recruit the deltoid group as the prime mover (the main muscle making the movement happen).

Today, I share a variations of the single arm press for you to try in within your own training, or programming for clients. No need to get super fancy, but also these may help with “boredom” in overhead pressing days.

👉Landmine options:

Standing or kneeling, the landline adds an anterior delt bias (front shoulder), and limits range of motion (less flexion than standard pressing). There is also NOT abduction with landmine options and the shoulder remains in a neutral position.

👉Z press (seated)

Bend your knees if hamstring flexibility is a limiter. This variation biases the core and spinal erectors – it demands thoracic spine mobility. A straddle can make this easier via widening your “stance” for better balance.

👉Half kneeling DB

Dorsiflex the rear foot (pull toes under towards shin), and engage rear glute to pull pelvis neutral, if not a slight posterior tilt. Another added challenge for the core.

👉Seated

Seated pressing eliminates leg engagement – while you don’t “drive through” your legs, you do still put pressure into the floor (opposing forces), by screwing the feet, and engaging the glutes during a strict press. It matters. Sitting eliminates that.

Incorporating single arm or “unilateral” work is a great way to focus in on one shoulder at a time. And can also work on any strength discrepancies you have side to side.

Which variation do you love, or want to try? Check out and use my 400+ exercise demo videos on YouTube – creep the organized playlists or link them in your program. They were made for YOU. Much love.

Original IG post below:

If you want to get strong, enjoy your workouts and make #educatedgains, then get on the Built by Annie waitlist. 

Join my mailing list for weekly blog and podcast updates. You may or may not get VIP discounts as well. Just saying. Join the fam!

Leave a Reply

Your email address will not be published.

I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.

Hey you,

The name's Annie & you're reading my thoughts. Let's get acquainted. 

the whole story >

fitness

travel

PERSONAL

fitPrENeuR

podcast

mindset

creep the categories

Mobility, workouts, methodologies.

Tools so you can do hard things.

Behind the scenes. Keepin' it real.

Photo diaries + travel guides

Tips & tricks for entrepreneurs

Weekly actionable takeaways

looking for something specific? find it here

THE LINKS BELOW ARE AFFILIATE LINKS

SKIN CARE

Nutrition

brands I love

working against gravity

Fre skin care

favorites

blue light blockers

klassy network

code: fdba saves you 15% off

online TRAINERS

save $50

code: ANNIE saves you 20% off

You love my style, trust my reviews, and want more Annie Miller Concepts vibes in your life? Shop my favorite brands. You get awesome products and yours truly gets a little kick-back.

supplements

code annie

free flexy gains

3 Day Mobility + Core

free download

free biz gains

Ideal Client Avatar Creator

free download

level up

for free

how about you

view all free resources

tell me more

let's do more

These aren't your "normal" emails.

get the weekly wisdom or daily dose

You will hear from us shortly :)

thanks!