Dumbbell Standing One Arm Palm in Press

Target muscle

Delts

Also works

Triceps, core

Equipment

Dumbbell

Body part

Shoulders

How to do the dumbbell standing one arm palm in press

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

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the shoulders (deltoids). The triceps and core work as secondary muscles. See all shoulder exercises or every dumbbell exercise.