Standing Palm-In One-Arm Dumbbell Press

Standing Palm-In One-Arm Dumbbell Press is a strength - unilateral overhead press with hand support exercise involving Anterior deltoid, Middle deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Anterior deltoid, Middle deltoid
Secondary muscles: Triceps brachii, Serratus anterior, Upper trapezius, Obliques
Exercise type: Strength - unilateral overhead press with hand support

Exercise technique

Support
Hold a sturdy incline bench lightly with your free hand.
Base
Plant your feet shoulder-width apart.
Lift into position
Bring the dumbbell to your working shoulder with a neutral grip.
Arm
Keep your forearm vertical and your elbow at a comfortable angle between forward and sideways.
Press
With your palm facing inward, extend your elbow to press overhead.
Top
Balance the load above your shoulder without leaning sideways.
Lower
Slowly lower the dumbbell until your elbow approaches a right angle.

Key technique points

Maintain the neutral grip throughout the repetition.
Use the bench only for balance.
Keep your hips stable.
Align your wrist beneath the load.
Do not move your head sideways.
Exhale as you press.

Common mistakes

Hanging on the bench

Do not assist the press by pulling your body with your supporting hand.

Rotating the palm

Do not change the neutral variation into a regular pronated press.

Collapsing sideways

Do not carry the single-arm load by bending your waist.

Taking the elbow too far backward

Do not force the bottom shoulder angle.

Driving through the knees

Do not perform the strict overhead press with leg momentum.

Dropping the dumbbell

Do not abandon braking of the elbow and shoulder load on the return to the shoulder.

Frequently asked questions