Standing Palm-In One-Arm Dumbbell Press
A beginner strength exercise for the shoulders, done with a dumbbell.
How to do the Standing Palm-In One-Arm Dumbbell Press
- 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.
- 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.
- Slowly lift the dumbbell up until your arm is fully extended. This the starting position.
- While inhaling lower the weight down until your arm is at a 90 degree angle again.
- 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.
- Repeat for the recommended amount of repetitions.
- Switch arms and repeat the exercise.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Standing Palm-In One-Arm Dumbbell Press
Dumbbell RaiseDumbbell · Beginner
Seated Dumbbell PressDumbbell · Beginner
Standing Alternating Dumbbell PressDumbbell · Beginner
Standing Dumbbell PressDumbbell · Beginner
Alternating Deltoid RaiseDumbbell · Beginner
Arnold Dumbbell PressDumbbell · Intermediate
Bent Over Dumbbell Rear Delt Raise With Head On BenchDumbbell · Beginner
Cuban PressDumbbell · Intermediate
Questions
What muscles does the Standing Palm-In One-Arm Dumbbell Press work?
Mainly the shoulders, with the triceps helping.
Is the Standing Palm-In One-Arm Dumbbell Press good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Standing Palm-In One-Arm Dumbbell Press?
Good alternatives that train the shoulders: Dumbbell Raise, Seated Dumbbell Press, Standing Alternating Dumbbell Press or Standing Dumbbell Press.
How many sets and reps of the Standing Palm-In One-Arm Dumbbell Press should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).