The dumbbell standing one arm palm in press is a unilateral shoulder exercise that targets the deltoids while also engaging the tricep and core for stabilization. It is performed standing, pressing a dumbbell overhead with one arm at a time, palm facing inward.
Also Works
TricepsCore
How to Perform
1
Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing inwards.
2
Engage your core and keep your back straight.
3
Press the dumbbell upwards until your arm is fully extended.
4
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
5
Repeat for the desired number of repetitions, then switch to the other arm.
Pro Tips
•Press the dumbbell overhead with the palm facing inward (neutral grip), which is easier on the shoulder joint than a palms-forward press.
•Brace your core to resist the rotational pull of pressing with one arm and keep your torso straight.
•Press directly overhead, in line with your ear, not forward or to the side.
Common Mistakes
•Leaning away from the pressing arm, which uses lateral body momentum instead of shoulder strength.
•Rotating the palm forward during the press, losing the neutral grip advantage.
•Not bracing the core, allowing the torso to twist under the asymmetric load.
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