Dumbbell Standing One Arm Palm In Press
- Zielmuskel
- Deltoid Anterior
- Synergistenmuskeln
- Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii
- Equipment
- Dumbbell
- Körperregion
- Shoulders
- Typ
- Strength
The dumbbell standing one arm palm in press is a single-arm overhead pressing exercise that primarily targets the front shoulder (anterior deltoid), with help from the side delt, upper chest (clavicular pectoralis), serratus anterior, and triceps. Pressing one dumbbell overhead with a neutral, palm-in grip is shoulder-friendly and exposes and corrects side-to-side strength imbalances.
Dumbbell Standing One Arm Palm In Press: So führst du sie aus
- 1Stand tall with your feet about shoulder-width apart, knees soft, and your core braced. Hold a single dumbbell at shoulder height.
- 2Turn the dumbbell so your palm faces inward toward the midline of your body (a neutral grip), with your elbow pointing forward and slightly out.
- 3Set your wrist firmly under the dumbbell and pull your shoulder blade down to create a stable base.
- 4Press the dumbbell straight up overhead, keeping your palm facing in and your forearm vertical, until your arm is fully extended.
- 5Stop just short of locking the elbow hard, with the dumbbell stacked over your shoulder.
- 6Lower the dumbbell under control back to shoulder height, resisting the descent.
- 7Complete all reps on one side, keeping your torso upright, then switch arms and repeat.
Technik-Tipps
- Brace your core and squeeze your glutes to stop your torso from leaning away from the working arm.
- Keep the dumbbell tracking in a straight vertical line over your shoulder rather than drifting forward or out to the side.
- Use a controlled tempo — press without jerking and lower slowly to keep tension on the front delt.
- Match reps and weight on both sides so your weaker arm sets the working load and the imbalance closes over time.
- Exhale as you press up and inhale as you lower to keep your bracing consistent.
Häufige Fehler
- Leaning your torso sideways or arching your lower back to heave the weight up, which shifts work off the delt and stresses the spine.
- Letting the wrist bend backward under the dumbbell, which collapses the press and strains the wrist joint.
- Pressing the dumbbell out in front of your shoulder instead of overhead, which cuts the front-delt range and loads the joint poorly.
- Using momentum from a knee dip or bounce, which turns a strict press into a push press and reduces shoulder tension.
- Going too heavy and only completing partial reps, which limits anterior-delt development and rewards cheating.
Häufig gestellte Fragen
What muscles does the dumbbell standing one arm palm in press work?
It mainly works the front shoulder (anterior deltoid), with the side deltoid, upper chest (clavicular head), serratus anterior, and triceps assisting as you press the dumbbell overhead.
Why use a palm-in (neutral) grip instead of palms forward?
The neutral, palm-in grip keeps the shoulder in a more comfortable, joint-friendly position and tends to be easier on the rotator cuff than a palms-forward press, while still loading the front delt and triceps.
Is the one arm palm in press good for beginners?
Yes. Pressing one arm at a time lets you start light, learn the overhead path with a stable wrist, and even out left-right strength differences. Begin with a weight you can control for all your reps.
Should I press both arms at once instead?
Single-arm pressing forces each side to do its own work and exposes imbalances, plus it demands more core bracing to resist leaning. Pressing both dumbbells together lets you move more total weight if balance isn't your focus.
How many sets and reps should I do?
Three to four sets of 8–12 reps per arm is a solid default for building shoulder strength and size. Pick a weight you can press with strict form for the full range on both sides.
