Standing Palm-In One-Arm Dumbbell Press
Trains the Shoulders.
- Equipment
- Dumbbells
- Mechanic
- Compound
- Force
- Push
- Level
- Beginner
How to do it
- Stand with your feet hip-width apart holding one dumbbell at shoulder height, palm facing inward.
- Rest the free hand on your hip or hold it out for balance.
- Brace your stomach hard and squeeze your glutes.
- Press the dumbbell overhead, keeping the palm facing inward the whole way.
- Keep the torso upright — the load on one side will try to bend you the other way.
- Lower under control to shoulder height, then finish the side before swapping.
Common mistakes
- Letting the palm rotate to face forward. The neutral grip is the whole difference; once the hand turns, this is an ordinary single-arm press.
- Leaning away from the working arm. Side-bending is how a one-arm press gets finished when the shoulder runs out, and it puts the load through the trunk instead.
- Pressing the dumbbell across the body. It travels straight up beside the head; drifting inward is the trunk compensating for a load it cannot hold square.
- Taking half your two-dumbbell weight. The trunk resisting a side bend is usually the limit before the shoulder is.