Standing Palm-In One-Arm Dumbbell Press

Shoulders

Standing Palm-In One-Arm Dumbbell Press

Standing Palm-In One-Arm Dumbbell Press (Start)

Standing Palm-In One-Arm Dumbbell Press (End)

LevelBeginner EquipmentDumbbell MechanicCompound ForcePush

A one-arm overhead dumbbell press using a neutral grip, which many lifters find friendly to the shoulder.

Strength

Primary musclesShoulders

Secondary musclesTriceps

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.6 kcal/min

Estimate range 16–26 kcal (±25 %)

Muscle mass worked8 %

Effort during a set5.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set your feet about hip width apart and bring one dumbbell up to shoulder level, palm turned toward your head.
2Tighten your abs and glutes; rest the free hand on your hip.

How to perform

1Drive the dumbbell upward until the arm is completely straight overhead.
2Keep your ribs pulled down and stay vertical rather than bending sideways.
3Hold for a beat with your bicep beside your ear.
4Bring the weight back to your shoulder with control.
5Complete the set and swap arms.