Shoulders
The main muscle group listed for this exercise.
Exercise guide
Standing Palm-In One-Arm Dumbbell Press
Standing Palm-In One-Arm Dumbbell Press is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Shoulders
Standing Palm-In One-Arm Dumbbell Press also involves arms.
Strength
Movement pattern: press. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
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View exerciseStanding Alternating Dumbbell Press
Standing Alternating Dumbbell Press is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms.
View exerciseStanding Dumbbell Press
Standing Dumbbell Press is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms.
View exerciseAnti-Gravity Press
Anti-Gravity Press is a beginner-friendly shoulder exercise performed with a barbell. It also involves the back and arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Standing Palm-In One-Arm Dumbbell Press.
What muscles does Standing Palm-In One-Arm Dumbbell Press work?
Standing Palm-In One-Arm Dumbbell Press primarily trains the shoulders and also involves the arms.
Is Standing Palm-In One-Arm Dumbbell Press beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Standing Palm-In One-Arm Dumbbell Press?
This variation uses dumbbells.
Track this exercise for free in Logbook.
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