It’s a single-arm palm-in dumbbell shoulder press that strengthens the shoulder muscles, but there are two main differences to the typical dumbbell shoulder press. It is performed with one arm at a given time and the wrist stays neutral throughout the entire movement. It can be done sitting or standing. One dumbbell press can be used to achieve an exercise for strength or practiced in traditional rep ranges for muscle building like 8-15 reps per set or more.

Instructions for Single-arm Palm-in Dumbbell Shoulder Press

  • Begin by holding a dumbbell in your hand, with your arm fully extended to the side with an uninvolved grip. Please make use of the other hand to secure it to a bench that is inclined to maintain your equilibrium.
  • The feet of yours should sit shoulder-width separated from one another. Then slowly raise the dumbbell to make a 90-degree angle using your forearm. Notice: Your forearm should be parallel to the ground. Keep an even grip throughout the exercise.
  • Slowly raise the dumbbell to the point that your arms are fully stretched. This is the beginning position.
  • Inhaling, you can take a deep breath, and lower the weight till your wrist is at a 90-degree angle.
  • You should feel the contraction for one second, then raise the weight up to the starting point while exhaling. Be sure to keep your hands on the bench at an incline, and ensure that your feet are in an excellent position to ensure balance throughout the exercise.
  • Repeat the exercise for the recommended number of repetitions.
  • Switch arms and continue the exercise.
  • Alternate: This exercise can be done with dumbbells in each arm. The dumbbells can help keep you in balance. This is yet another way to vary your workout routine and keep them fresh.

Additional Information for Single-arm Palm-in Dumbbell Shoulder Press

  • Standing dumbbell presses are a sturdy compound that can build mass. It can increase mass using large weights with proper technique. Many lifters let their technique slip and begin to add weight too fast. This can cause injury and can hinder the gains you make in your shoulder.
  • Always make sure you use the widest range of motion you can. Also, keep the dumbbells in check throughout the entire set.
  • It is advisable to focus on the arm that is weakest first. It is usually the left arm.
  • Focuses attention on just one shoulder at a
  • Helps stabilize the core an uneven load
  • A neutral grip could be more comfortable for shoulders than a hands-forward grip.

Alternates for Single-arm Palm-in Dumbbell Shoulder Press

Single-arm Palm-in Dumbbell Shoulder Press


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