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All exercises

Dumbbell standing one arm palm in press

Intermediate

Dumbbell standing one arm palm in press is a compound dumbbell exercise for the front delts, also working the triceps and abs.

Trained one side at a time.

What it works

Primary muscle

Front delts

Also works

TricepsAbs

Equipment
Dumbbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing inwards.
  2. 2Engage your core and keep your back straight.
  3. 3Press the dumbbell upwards until your arm is fully extended.
  4. 4Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch to the other arm.

What to do instead

  • Kettlebell one arm push pressKettlebell
  • Kettlebell alternating pressKettlebell
  • Kettlebell seated pressKettlebell
  • Kettlebell seesaw pressKettlebell
  • Kettlebell double push pressKettlebell
  • Dumbbell push pressDumbbell

Easier variations

  • Dumbbell bench seated pressDumbbell
  • Dumbbell seated alternate pressDumbbell
  • Dumbbell standing palms in pressDumbbell
  • Dumbbell w-pressDumbbell

Harder variations

  • Standing behind neck pressBarbell
  • Smith behind neck pressSmith machine
Logged today · 2 min restDumbbell standing one arm palm in press

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