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Exercise Description |
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Main Target Muscles |
Shoulders |
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Secondary Target Muscles |
Triceps |
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Workout Type |
Strength |
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Gym Gear |
Dumbbell |
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Fitness Level |
Beginner |
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Compound/Isolated |
Compound |
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Power Move |
Push |
Target Muscle Group: Shoulders
One Arm Seated Palms in Dumbbell Press Overview
The One Arm Seated Palms in Dumbbell Press is a great exercise for targeting your shoulders as well as your chest and triceps. This move can be performed with either a dumbbell or a barbell, and there are variations that you can use to target different areas of your muscles. For example, you can use a narrower grip to target your inner triceps, or a wider grip to target your outer triceps. You can also vary the weight and number of reps to suit your own fitness level.
How to Do it
- Get an adjustable angle bench, and set your back at 90 degrees.
- Place your left hand on a dumbbell and place it on the bench.
- Raise the dumbbell to shoulder height, and twist your palm so that your shoulder is in front of you (neutral grip).
- For stability, keep your back flat against the backrest and your feet planted on the ground. This is the ideal starting position.
- Keep your eyes forwards and slowly lift the dumbbell above your head until your arm is almost fully extended.
- Don't pause at the top. Instead, immediately lower the dumbbell to its starting position.
- Continue for the desired number of reps and repeat the workout with your right arm.
Exercise Tips
- Many lifters allow their form to deteriorate and lift heavier weights too fast. This can sometimes lead to injury, which could limit your shoulder gains.
- Use the widest range of motion with controlled movements throughout the exercise.
- You can do this exercise while sitting on a flat bench. However, a backrest is recommended for people with lower back problems.
