Standing Palm-In One-Arm Dumbbell Press

How to do it

1. 01Start 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.
2. 02Your 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.
3. 03Slowly lift the dumbbell up until your arm is fully extended. This the starting position.
4. 04While inhaling lower the weight down until your arm is at a 90 degree angle again.
5. 05Feel 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.
6. 06Repeat for the recommended amount of repetitions.
7. 07Switch arms and repeat the exercise.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.