Target Muscle

    Shoulders

    Equipment

    Dumbbell

    Difficulty

    Intermediate

    Category

    Strength

    ShouldersDumbbell

    Dumbbell Standing Single Arm Palm in Press

    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. 1

      Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing inwards.

    2. 2

      Engage your core and keep your back straight.

    3. 3

      Press the dumbbell upwards until your arm is fully extended.

    4. 4

      Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.

    5. 5

      Repeat for the desired number of repetitions, then switch to the other arm.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Shoulders Exercises

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