Standing Palm-In One-Arm Dumbbell Press
A beginner compound strength exercise that works the shoulders, using dumbbells.
Starting position
End position
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.
Muscles Worked
Alternatives to Standing Palm-In One-Arm Dumbbell Press
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Standing Bradford Press
A beginner compound strength exercise that works the shoulders, using a barbell.
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2
Standing Military Press
A beginner compound strength exercise that works the shoulders, using a barbell.
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3
Smith Machine One-Arm Upright Row
A beginner compound strength exercise that works the shoulders, using a machine.
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4
Seated Dumbbell Press
A beginner compound strength exercise that works the shoulders, using dumbbells.
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5
Standing Alternating Dumbbell Press
A beginner compound strength exercise that works the shoulders, using dumbbells.
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6
Standing Dumbbell Press
A beginner compound strength exercise that works the shoulders, using dumbbells.
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7
One-Arm Incline Lateral Raise
A beginner isolation strength exercise that works the shoulders, using dumbbells.
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8
One-Arm Kettlebell Jerk
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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9
One-Arm Kettlebell Military Press To The Side
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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10
One-Arm Kettlebell Para Press
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
Frequently Asked Questions
What muscles do standing palm-in one-arm dumbbell press work?
Standing Palm-In One-Arm Dumbbell Press primarily works the shoulders. The triceps assist as secondary muscles.
What equipment do I need for standing palm-in one-arm dumbbell press?
Standing Palm-In One-Arm Dumbbell Press uses dumbbells.
Standing Palm-In One-Arm Dumbbell Press: is it suitable for beginners?
Yes. Standing Palm-In One-Arm Dumbbell Press is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of standing palm-in one-arm dumbbell press?
Standing Bradford Press, Standing Military Press, Smith Machine One-Arm Upright Row train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my standing palm-in one-arm dumbbell press reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; standing palm-in one-arm dumbbell press can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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