Standing Palm-In One-Arm Dumbbell Press

Shoulders · Dumbbell

How to do it

Standing with a dumbbell in one hand at shoulder height and the **palm facing in**; brace your other hand on an incline bench so you do not sway. Press up keeping the neutral grip the whole way to a locked elbow, and lower under control. A neutral grip tucks the elbow forward and is the kindest position for a shoulder that nags in the normal press. The classic mistake is letting the palm rotate forward on the way up: if it rotates, it is just a shoulder press.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Triceps

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