- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- Force TypePush
- Experience LevelBeginner
- Secondary Muscles
Target Muscle Group
One Arm Seated Palms In Dumbbell Press Instructions
- Set up for the exercise by getting an adjustable angle bench and setting the back to 90 degrees.
- Grab a dumbbell with your left hand and sit down on the bench with the end of the dumbbell on your thighs.
- Use your thighs to help you raise the dumbbell to shoulder height, and twist so that the palm of your hand is facing your shoulder (neutral grip).
- Your back should be flat against the back rest and your feet firmly planted on the floor for stability. This is the starting position for the exercise.
- Keeping your eyes facing forwards, slowly raise the dumbbell in your left hand above your head until your arm is almost fully extended.
- Do not pause at the top of the movement, and immediately begin lowering the dumbbell back down to the starting position.
- Repeat for desired reps, and then repeat with your right arm.
- Many lifters let their form go and add weight too quickly. This will at times result in an injury and could hinder your shoulder gains.
- Always use the longest range of motion possible and control the dumbbells throughout the set.
- This exercise can be performed while sitting on the end of a flat bench, but a back rest is preferred - especially for those with lower back problems.