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Standing Palm-In One-Arm Dumbbell Press

Performed standing, which recruits the trunk stabilisers, this variation primarily targets your Shoulders, with support from Triceps. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Compound · Push

Primary muscles: Shoulders Secondary muscles: Triceps

How to perform Standing Palm-In One-Arm Dumbbell Press

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

Frequently asked questions

What is the primary benefit of using a neutral grip for this press?

The palm-in or neutral grip reduces external rotation of the shoulder, which can alleviate joint stress and better engage the anterior deltoid.

How does the standing position affect the difficulty of the exercise?

Standing requires significant core and glute activation to stabilize the spine and prevent the torso from leaning away from the weight.

What is a common technical error to watch for during the movement?

Avoid excessive arching of the lower back or flaring the ribs. Keep the pelvis tucked and the core braced to maintain a vertical path for the dumbbell.

How should a beginner progress if they struggle with balance?

Beginners can perform the movement seated or in a half-kneeling position to reduce the stability demand while building shoulder strength.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions per arm. Focus on a controlled eccentric phase to maximize time under tension for the deltoids.

Sample sets & reps for Standing Palm-In One-Arm Dumbbell Press

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch
  • Back Flyes - With Bands — band

See all Shoulders exercises →

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