Description
A strength exercise that targets the shoulder muscles. It involves lifting a dumbbell overhead while keeping the palm facing inward.
How to Do Dumbbell Standing One Arm Palm In Press
- 1Setup
Stand tall with feet hip-width apart, holding one dumbbell in one hand with your palm facing inward towards your body.
- 2Setup
Position the dumbbell at shoulder height, with your elbow bent and directly above your shoulder; your non-working arm can be relaxed or placed on your hip for balance.
- 3
Engage your core and maintain a neutral spine as you exhale and press the dumbbell directly overhead in a controlled motion, extending your arm fully without locking your elbow.
- 4
Inhale as you slowly lower the dumbbell back to the starting shoulder-height position, maintaining control throughout the eccentric phase.
- 5
Complete all desired repetitions on one arm before switching to the other, ensuring consistent form and core engagement throughout.
Tips
- Maintain a tight core throughout the movement to prevent arching your lower back and to enhance overall stability and power transfer.
- Control the eccentric (lowering) phase of the movement to maximize muscle engagement and promote greater strength gains in the anterior deltoid.
- Keep your working elbow slightly in front of your body rather than flared out to the side to better target the anterior deltoid and protect the shoulder joint.
- Focus your gaze straight ahead to help maintain a stable head and neck position, which contributes to better overall balance during the press.
Common Mistakes
- ×Using momentum to lift the weight is a common error; instead, use strict shoulder strength to press the dumbbell without jerking your body.
- ×Arching the lower back excessively can lead to injury; prevent this by actively bracing your core and engaging your glutes to maintain a stable, upright posture.
- ×Allowing the elbow to flare too wide during the press can put undue stress on the shoulder joint; keep it slightly tucked forward to maintain proper alignment.
Variations
Dumbbell Standing Palms In Press
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Dumbbell One Arm Shoulder Press
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