Standing Palm-In One-Arm Dumbbell Press
How to do the Standing Palm-In One-Arm Dumbbell Press with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Triceps
Dumbbell
How to do the 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.
Log it, see it on your body.
Every Standing Palm-In One-Arm Dumbbell Press set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Standing Palm-In One-Arm Dumbbell Press fits
The Standing Palm-In One-Arm Dumbbell Press shows up in training built around a specific goal. See how it fits:
More shoulders exercises
Standing Palm-In One-Arm Dumbbell Press: common 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. It also recruits the Triceps as supporting muscles.
Is the Standing Palm-In One-Arm Dumbbell Press suitable for beginners?
Yes. The Standing Palm-In One-Arm Dumbbell Press is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Standing Palm-In One-Arm Dumbbell Press?
To do the Standing Palm-In One-Arm Dumbbell Press you'll need a dumbbell.
Is the Standing Palm-In One-Arm Dumbbell Press a compound or isolation exercise?
The Standing Palm-In One-Arm Dumbbell Press is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Standing Palm-In One-Arm Dumbbell Press with correct form?
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. Follow the full step-by-step above for the complete movement.
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