Standing Palm-In One-Arm Dumbbell Press
The Standing Palm-In One-Arm Dumbbell Press targets the Shoulders and suits beginner-level lifters. With 7 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. The triceps assist as stabilizers throughout the range of motion.
How to Standing Palm-In One-Arm Dumbbell Press
- 1
Start by having a dumbbell in one hand with your arm fully extended to the side using a neutral grip. Use your other arm to hold on to an incline bench to keep your balance.
- 2
Your feet should be shoulder width apart from each other. Now slowly lift the dumbbell up until you create a 90 degree angle with your arm. Note: Your forearm should be perpendicular to the floor. Continue to maintain a neutral grip throughout the entire exercise.
- 3
Slowly lift the dumbbell up until your arm is fully extended. This the starting position.
- 4
While inhaling lower the weight down until your arm is at a 90 degree angle again.
- 5
Feel the contraction for a second and then lift the weight back up towards the starting position while exhaling. Remember to hold on to the incline bench and keep your feet positioned to keep balance during the exercise.
- 6
Repeat for the recommended amount of repetitions.
- 7
Switch arms and repeat the exercise.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Standing Palm-In One-Arm Dumbbell Press work?
The Standing Palm-In One-Arm Dumbbell Press primarily works the Shoulders. Secondary muscles include the Triceps, which assist during the movement.
Is the Standing Palm-In One-Arm Dumbbell Press good for beginners?
Yes, the Standing Palm-In One-Arm Dumbbell Press is suitable for beginners. Start with light weight to master the 7-step form before adding load.
What equipment do I need for the Standing Palm-In One-Arm Dumbbell Press?
You need dumbbell to perform the Standing Palm-In One-Arm Dumbbell Press. Most commercial gyms will have this available.
Track Your Progress
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