Standing Palm-In One-Arm Dumbbell Press
Muscles worked
Instructions
- 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.
- 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.
- 3Slowly lift the dumbbell up until your arm is fully extended. This the starting position.
- 4While inhaling lower the weight down until your arm is at a 90 degree angle again.
- 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.
- 6Repeat for the recommended amount of repetitions.
- 7Switch arms and repeat the exercise.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Standing Palm-In One-Arm Dumbbell Press
The standing palm-in one-arm dumbbell press isolates single-shoulder pressing strength while keeping the palm turned inward throughout, a grip that's often more comfortable on the joint than a standard pronated grip. Performed standing with a hand braced on an incline bench for balance, this movement demands significant core bracing to avoid tipping under an asymmetric load. It's an excellent exercise for correcting side-to-side strength imbalances and for training shoulder stability in a standing position, more demanding than seated. The neutral grip also makes it a good option for lifters dealing with shoulder joint discomfort.
check_circleBenefits
- check_circleCorrects side-to-side shoulder strength imbalances
- check_circleMore joint-friendly neutral grip
- check_circleStrengthens core stability in a standing position
- check_circleHeavily engages the triceps at lockout
lightbulbExecution tips
- lightbulbKeep a stable brace on the incline bench for balance
- lightbulbBrace your core to avoid tipping
- lightbulbKeep a strict neutral grip throughout
- lightbulbPerform an equal number of reps on both sides
warningCommon mistakes
- warningLetting the torso tip sideways during the press
- warningLosing the brace on the bench and losing balance
- warningUsing a load too heavy for available stability
- warningNot lowering all the way to a full 90-degree angle
helpFrequently asked questions
Why use a neutral grip instead of a pronated one?expand_more
The neutral grip is often more comfortable for the shoulder and reduces joint stress compared to a standard pronated grip.
Do I need to brace on a bench?expand_more
Yes, the brace helps stabilize the body and isolate the work on the pressing shoulder.
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