How to Do Standing Palm-In One-Arm Dumbbell Press
Start and end of one clean rep of Standing Palm-In One-Arm Dumbbell Press.
Quick facts
| Primary muscle | Shoulders |
|---|---|
| Secondary muscles | Triceps |
| Equipment | Dumbbell |
| Category | Strength |
How to perform 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
- Shoulders (primary): raises and rotates the arms and drives everything overhead.
- Triceps (secondary): straightens the elbow to lock out every press and pushdown.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Keep the ribs down and the glutes tight so the lower back doesn't arch to 'help' the weight up.
- Each side works on its own, so match the depth and speed of both arms and don't let the stronger side take over.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Control the lowering phase — a 2–3 second descent builds more than dropping the weight.
Common mistakes
- Pressing with the lower back arched instead of a braced, stacked torso.
- Letting the dumbbells drift apart or clang together at the top instead of controlling the path.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Standing Palm-In One-Arm Dumbbell Press work?
Standing Palm-In One-Arm Dumbbell Press mainly works the shoulders, with the triceps helping as secondary movers.
What equipment do I need for Standing Palm-In One-Arm Dumbbell Press?
Standing Palm-In One-Arm Dumbbell Press needs a pair of dumbbells.
How many sets and reps should I do for Standing Palm-In One-Arm Dumbbell Press?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Train Standing Palm-In One-Arm Dumbbell Press with a coach in your pocket
Gimmy is your AI gym buddy — it programs Standing Palm-In One-Arm Dumbbell Press into recovery-aware workouts, tracks your sets, and shows one score that tells you if it's working.
Get early access