Single Arm Twisting Press

The single arm twisting press is a must do for any golfer, athlete, or anyone who wants to feel and move better.  This one exercise works balance, strength, flexibility, mobility, and stamina.  I use the FreeMotion Dual Cable Cross but any cable machine should do the trick.

One Arm Twisting Press

Primary Muscles Used

Twisting Row Muscles Used

Single Arm Twisting Press Instructions

  • Set the cable at shoulder height.
  1. Grab the handle and step away from the cable machine with your hand up near your chest.
  2. Face directly away from the cable machine and bring your elbow and hand up, so both your shoulder and elbow are at 90 degree angles.
  3. Starting with your hips drive your lower body away from the machine, then using your core, pull your torso forward as well.
  4. Finally press your arm and cable forward as if punching forward.
  5. Slowly return to the starting position.
  6. Repeat.
Single Arm Chest Press with Twist Instruction

Tim's list of benefits for the Single Arm Twisting Press

  • Torso rotation exercises primarily work out your oblique muscle group, which can add power to rotational motion. Athletes in certain sports, such as shot put or golf, may benefit as the exercises improve the strength of their swing.
  • Stronger abdominal and back muscles take more pressure off the spine, and this exercise works both.  
  • When doing this exercise properly you are building momentum within your transition points, each part moving and giving speed and energy to the next moving part.
  • This is a great functional exercise and will improve your daily life with better movement and flexibility.
  • If you play golf, you need this exercise.  Want to get even better at golf?  Check out what we can do for you by clicking here.
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