Smart Workout Diary

Dumbbell One-Arm Press Palms In

The one-arm neutral-grip dumbbell shoulder press is a unilateral overhead pressing exercise performed with the palm facing inward. It primarily trains the deltoids and triceps while requiring the torso to resist side-bending and rotation. It supports shoulder strength, balanced side-to-side development, and overhead pressing control.

Demonstration

Dumbbell One-Arm Press Palms In — demonstration 1
Dumbbell One-Arm Press Palms In — demonstration 2

Instructions

  1. Set up: Stand tall with feet about hip-width apart and hold one dumbbell at shoulder height, with your palm facing inward and wrist neutral.
  2. Brace: Tighten your abdominal muscles, keep your ribs stacked over your pelvis, and avoid leaning toward or away from the dumbbell.
  3. Press: Exhale as you press the dumbbell upward in a controlled path until your elbow is straight overhead without forcefully locking it.
  4. Lower: Inhale and lower the dumbbell slowly to shoulder height, keeping the elbow under the weight and the palm facing inward.
  5. Repeat evenly: Complete the planned repetitions with control, then perform the same number on the other arm.
Muscle Group
Delts
Other Muscle Groups
Triceps
Type
Strength
Mechanics
Compound
Equipment
Dumbbell
Difficulty
Intermediate

Technique tips

  1. Keep the wrist stacked: Keep the dumbbell balanced over your forearm rather than allowing the wrist to bend backward.
  2. Do not compensate with the lower back: If your ribs flare or your torso leans, reduce the load and regain a stable position.
  3. Use a controlled range: Press only through a pain-free range and lower the weight slowly rather than letting it drop.
Exercise library