Standing Palm-In One-Arm Dumbbell Press
The standing palm-in one-arm dumbbell press is a shoulders exercise that targets the shoulders with dumbbell. Watch the demo, then follow the step-by-step form guide below.
Looping demonstration — tap play to watch the full movement.
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.
Details
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Browse all shoulders exercises, read our dumbbell workout for back and shoulders guide, or return to the exercise library.
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Educational information only — not medical advice. Stop if you feel pain and talk to your healthcare provider before starting a new exercise program.
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