Dumbbell Standing One Arm Palm In Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Execution
Compound
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Standing One Arm Palm In Press is a shoulder-focused exercise that targets the deltoid muscles, specifically the lateral and anterior heads. It also engages the chest and triceps as secondary muscles during the pressing motion. Performed while standing, this exercise requires a dumbbell and involves pressing the weight overhead with one arm, palm facing inward. The standing position forces the core to engage for stability and balance, making it a great exercise for improving shoulder strength and overall upper-body pressing power. It's a compound movement that enhances shoulder development while also activating the chest and triceps.
How to Perform
Start by holding a dumbbell in one hand at shoulder level, with your elbow bent at a 90-degree angle and your palm facing your body.
Engage your core for stability and begin to press the dumbbell overhead by extending your arm upward. As you press, keep your palm facing inward, and ensure your arm moves in a controlled manner.
Continue pushing until your arm is fully extended, with the dumbbell positioned above your head. Focus on keeping your posture straight and preventing any leaning.
Pause briefly at the top of the movement, then slowly lower the dumbbell back down to the starting position, keeping the motion smooth and controlled.
Perform the desired number of repetitions on one arm, then switch to the other side and repeat the process.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Activate Your Core: Throughout the entire movement, make sure to engage your core muscles. This helps maintain your balance and prevents any tilting to one side, which could lead to injury.
Maintain a Controlled Pace: Perform the exercise slowly and deliberately, rather than rushing through it. Moving in a controlled manner ensures that the target muscles are properly activated and reduces the risk of injury. Avoid relying on momentum to lift the dumbbell; instead, focus on using muscle strength.
Proper Breathing: It's essential to breathe consistently during the exercise. Exhale while pressing the dumbbell upward, and inhale as you lower it back down. Holding your breath can lead to unnecessary tension and may affect your performance.
How Not to Perform
Avoid Arching Your Back: Do not arch your lower back to compensate for the weight, as this can put unnecessary strain on your spine. Keep your core engaged and your torso upright to ensure proper posture throughout the movement.
Don’t Use Momentum: Refrain from swinging the dumbbell or using any body momentum to lift it. Relying on momentum reduces the effectiveness of the exercise and can lead to injury. Focus on a slow, controlled motion to target the shoulder muscles properly.
Don’t Lock Your Elbow at the Top: Avoid locking your elbow fully when the dumbbell is overhead. This can cause joint strain. Instead, stop just short of full extension to keep constant tension on the shoulder muscles.
Don’t Shrug Your Shoulder: Keep your shoulder relaxed and away from your ears. Shrugging your shoulder as you press the dumbbell up will activate the traps too much and take focus away from the shoulder muscles. Keep the shoulder down and engage the deltoid properly.
Don’t Let Your Elbow Flare Out: When pressing the dumbbell, do not allow your elbow to flare out too much. Keep your elbow at a slight angle, pointing forward, not to the side, to ensure you're activating the correct shoulder muscles and reducing the risk of shoulder injury.
Avoid Leaning to One Side: Don't lean to one side while pressing the dumbbell. This not only reduces the effectiveness of the exercise but can also lead to instability or injury. Focus on keeping your body straight and using your core to maintain balance.
Don’t Hold Your Breath: Never hold your breath while performing the movement. This increases intra-abdominal pressure and can lead to dizziness or strain. Breathe consistently—inhale as you lower the dumbbell and exhale as you press it up.
Don’t Rush the Movement: Avoid performing the exercise too quickly. Rapid movements lead to poor form and decreased muscle engagement. Slow down the press to ensure you’re targeting the shoulder muscles effectively and safely.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
