Singel Arm French Press

Why you should do a Single Arm French Press

One-arm triceps press is also called French Press and should tense and isolate your triceps. It will also test the mobility of your shoulders. If the exercise does not feel good, you can run other exercises, such as pushdowns, kickbacks etc. 


The exercise can be performed both standing or sitting on a bench. Grab a suitable dumbbell and lift it behind your neck. Lock the upper arm so that it does not sway away from the body. Do not choose a weight that is too heavy if it is the first time you run the exercise, instead choose a lighter weight and focus on getting the right technique!

Let the dumbbell hang behind the neck so that the barbell bar is vertical. Then press the dumbbell up in a controlled manner using the triceps so that your arm is straight up in the air. Then slowly return to the starting position and repeat the exercise.

Training Details Singel Arm French Press

  • Primary Muscle
  • Equipment
  • Level

Guide for Singel Arm French Press

  • Do not take too much weight, focus on having contact with only the triceps
  • Keep your elbow close to your head through the lift
  • The elbow should not swing back and forth or to the side but be fixed through the exercise
  • Slowly straighten your arm, do not jerk the weight quickly
  • Load up on the eccentric and really control on the way down for every single rep.
  • You can perform the exercise with two arms and a barbell instead

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