Breathing
Exhale through the effort and inhale during the controlled return. Keep breathing steadily rather than holding your breath unintentionally.
Loading
Getting your next view ready…
Getting your next view ready…
The Standing Palm-In One-Arm Dumbbell Press primarily works the shoulders, with the triceps supporting the movement. It is a strength movement performed with dumbbell.
1 / 2How to
Movement instructions
Start by having a dumbbell in one hand with your arm fully extended to the side using a neutral grip. Use your other arm to hold on to an incline bench to keep your balance.
Your feet should be shoulder width apart from each other. Now slowly lift the dumbbell up until you create a 90 degree angle with your arm. Note: Your forearm should be perpendicular to the floor. Continue to maintain a neutral grip throughout the entire exercise.
Slowly lift the dumbbell up until your arm is fully extended. This the starting position.
While inhaling lower the weight down until your arm is at a 90 degree angle again.
Feel the contraction for a second and then lift the weight back up towards the starting position while exhaling. Remember to hold on to the incline bench and keep your feet positioned to keep balance during the exercise.
Repeat for the recommended amount of repetitions.
Switch arms and repeat the exercise.
Technique guidance
Exhale through the effort and inhale during the controlled return. Keep breathing steadily rather than holding your breath unintentionally.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same dumbbell setup, range of motion and recording method when comparing Standing Palm-In One-Arm Dumbbell Press sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Shoulders is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the shoulders using something else.
Related
Related movements
Get the app
Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
