Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsCompound
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Shoulders Muscle Anatomy Diagram

One Arm Seated Palms In Dumbbell Press Instructions

  1. Set up for the exercise by getting an adjustable angle bench and setting the back to 90 degrees.
  2. Grab a dumbbell with your left hand and sit down on the bench with the end of the dumbbell on your thighs.
  3. 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).
  4. 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.
  5. Keeping your eyes facing forwards, slowly raise the dumbbell in your left hand above your head until your arm is almost fully extended.
  6. Do not pause at the top of the movement, and immediately begin lowering the dumbbell back down to the starting position.  
  7. Repeat for desired reps, and then repeat with your right arm.

Exercise Tips:

  1. 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.
  2. Always use the longest range of motion possible and control the dumbbells throughout the set.
  3. 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.