Movement overview

The Cross Body One-Arm Strength Press is a unilateral exercise targeting the shoulders, chest, and triceps. It involves pressing a dumbbell across the body, engaging core stability and enhancing shoulder mobility. This exercise is beneficial for improving muscular balance and coordination.

Step-by-step cues

1. Stand with feet shoulder-width apart, holding a dumbbell in one hand at shoulder height.
2. Engage your core and keep your back straight throughout the movement.
3. Press the dumbbell across your body towards the opposite side, extending your arm fully.
4. Pause briefly at the top of the movement, ensuring full extension and control.
5. Slowly return to the starting position, maintaining tension in your muscles.
6. Complete the desired number of repetitions before switching to the other arm.

Technical tips

• Keep your core tight to prevent twisting or leaning during the press.
• Focus on a controlled movement rather than using momentum to lift the weight.
• Ensure your wrist remains in a neutral position to avoid strain.
• Start with a lighter weight to master the form before progressing to heavier loads.
• Maintain a steady breathing pattern; exhale as you press and inhale as you return.
• Use a mirror or ask for feedback to ensure proper alignment and technique.