Dumbbell Standing One Arm Palm In Press
Perform the Dumbbell Standing One Arm Palm In Press to build strong, sculpted shoulders.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Standing One Arm Palm In Press
Dumbbell Standing Palms In Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Standing Overhead Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Seated Alternate Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell One Arm Shoulder Press
Shoulders · Deltoid Anterior · Dumbbell
Description
A strength exercise that targets the shoulder muscles. It involves lifting a dumbbell overhead while keeping the palm facing inward.
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How to do Dumbbell Standing One Arm Palm In Press
- 01Setup
Stand tall with feet hip-width apart, holding one dumbbell in one hand with your palm facing inward towards your body.
- 02Setup
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.
- 03
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.
- 04
Inhale as you slowly lower the dumbbell back to the starting shoulder-height position, maintaining control throughout the eccentric phase.
- 05
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.
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What muscles does Dumbbell Standing One Arm Palm In Press work?
Dumbbell Standing One Arm Palm In Press primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii.
Is Dumbbell Standing One Arm Palm In Press good for beginners?
Dumbbell Standing One Arm Palm In Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Standing One Arm Palm In Press?
You need Dumbbell to perform Dumbbell Standing One Arm Palm In Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Standing One Arm Palm In Press?
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.
What are common mistakes when doing Dumbbell Standing One Arm Palm In Press?
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.
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Free · iPhone only · Available on the App Store