Single-Arm Palm-In Dumbbell Shoulder Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Arm Palm-In Dumbbell Shoulder Press, also known as the neutral-grip press, emphasizes shoulder strength with a reduced risk of shoulder impingement. The palm-in grip allows for a more joint-friendly pressing motion, especially for those with shoulder sensitivity. The unilateral aspect also encourages better muscle balance and activates stabilizers, making this press excellent for functional and asymmetrical strength development.
How to Perform
Stand with a dumbbell in one hand held at shoulder height, palm facing in.
Brace your core and position your feet hip-width apart.
Press the dumbbell straight up until your arm is extended fully overhead.
Avoid leaning or twisting as you press.
Slowly lower the dumbbell back to shoulder level.
Complete your reps on one side before switching arms.
Keep your torso upright and the movement smooth and steady.
★ 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
Keep your elbow close to your body—don’t let it flare out.
Focus on a straight, vertical pressing path.
Brace your abs throughout to minimize trunk sway.
Control both the lifting and lowering phase.
Press up in a slightly arched arc if it feels more natural.
Don’t lock the elbow aggressively at the top.
Perform the movement slowly for more time under tension.
How Not to Perform
Don’t twist your torso to help press the weight.
Avoid letting your elbow drift too far out or back.
Don’t arch your lower back or lean excessively.
Don’t rush the reps—each should be intentional.
Avoid gripping too tightly and tensing the wrist.
Don’t let the dumbbell dip too low between reps.
Avoid neglecting one side—maintain even effort and range of motion.
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.
