Dumbbell Standing One Arm Palm In Press
Also known as: standing dumbbell one arm palm in press
Skip the guesswork: Dumbbell Standing One Arm Palm In Press leans on independent dumbbell loading for round, durable shoulder caps.
How to do Dumbbell Standing One Arm Palm In Press
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing inwards.
- Engage your core and keep your back straight.
- Press the dumbbell upwards until your arm is fully extended.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell Standing One Arm Palm In Press Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Standing One Arm Palm In Press Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Shrugging the traps up to finish the last few reps
Keep the shoulder blade down and end the set when the shrug appears.
Easier and Harder Than Dumbbell Standing One Arm Palm In Press
Swap Dumbbell Standing One Arm Palm In Press For
Dumbbell Standing One Arm Palm In Press — Frequently Asked Questions
How do you do the Dumbbell Standing One Arm Palm In Press?
Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing inwards. Engage your core and keep your back straight. Press the dumbbell upwards until your arm is fully extended. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Standing One Arm Palm In Press work?
The Dumbbell Standing One Arm Palm In Press primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Standing One Arm Palm In Press should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Standing One Arm Palm In Press good for beginners?
Not usually. The Dumbbell Standing One Arm Palm In Press is an advanced movement that assumes existing strength and joint control. Build up through easier shoulders progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Standing One Arm Palm In Press?
Try the Barbell One Arm Snatch, Kettlebell One Arm Push Press or the Smith Behind Neck Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Standing One Arm Palm In Press the same as the standing dumbbell one arm palm in press?
Yes. The Dumbbell Standing One Arm Palm In Press is also commonly called the standing dumbbell one arm palm in press. Different gyms and training programs label it differently, but "standing dumbbell one arm palm in press" refer to this same movement.
