One-Arm Standing Dumbbell Palm Press

Body region

• Shoulders
• Arms

Muscles

Main

• Deltoid
• Triceps

Helps

• Pectoralis Major
• Serratus Anterior
• Trapezius

Holds

• Erector Spinae
• Quadratus Lumborum
• Rectus Abdominis
• External Oblique
• Internal Oblique
• Transversus Abdominis

Equipment

• Dumbbells

Technique

1. Stand with feet hip-width apart and hold one dumbbell at shoulder height, palm facing in.
2. Brace your abs and squeeze the glutes; rest the free hand on your hip or hold it out for balance.
3. Press the dumbbell straight up, palm still facing in, until your arm is straight.
4. Lower it back to shoulder height under control.
5. Finish the set, then switch arms.

Cues

• Keep the elbow in front of the body, under the dumbbell.
• Keep the ribs down and the hips level.

Common mistakes

• Leaning away from the pressing arm.
• Arching the lower back to finish the press.
• Turning the palm forward during the press.

Variations

• Alternating Dumbbell Overhead Press
• Dumbbell Palm Press
• Incline Dumbbell Overhead Press
• High-Incline Neutral-Grip Dumbbell Press
• One-Arm Dumbbell Overhead Press
• Seated Dumbbell Overhead Press
• Seated Neutral-Grip Dumbbell Press
• Seated One-Arm Dumbbell Overhead Press

Alternatives

• Overhead Press
• Arnold Press
• Seated Barbell Overhead Press