Standing Palm-In One-Arm Dumbbell Press
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.
How to program the Standing Palm-In One-Arm Dumbbell Press
Sets and reps
As a compound movement, the Standing Palm-In One-Arm Dumbbell Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Standing Palm-In One-Arm Dumbbell Press is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Standing Palm-In One-Arm Dumbbell Press work?
The Standing Palm-In One-Arm Dumbbell Press primarily targets the Shoulders. It also recruits the Triceps as supporting muscles.
What equipment do I need for the Standing Palm-In One-Arm Dumbbell Press?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Standing Palm-In One-Arm Dumbbell Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
