Standing Palm-In One-Arm Dumbbell Press

Standing Palm-In One-Arm Dumbbell Press is a beginner-level compound in the strength category that primarily works the shoulders. It also recruits the triceps. It is performed with dumbbells.

How to do it

1. 1Start 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. 2Your 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. 3Slowly lift the dumbbell up until your arm is fully extended. This the starting position.
4. 4While inhaling lower the weight down until your arm is at a 90 degree angle again.
5. 5Feel 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. 6Repeat for the recommended amount of repetitions.
7. 7Switch arms and repeat the exercise.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.