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One Arm Seated Palms in Dumbbell Press


One Arm Seated Palms in Dumbbell Press
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles


Workout Type


Gym Gear


Fitness Level




Power Move 


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

  1. Get an adjustable angle bench, and set your back at 90 degrees.
  2. Place your left hand on a dumbbell and place it on the bench.
  3. Raise the dumbbell to shoulder height, and twist your palm so that your shoulder is in front of you (neutral grip).
  4. For stability, keep your back flat against the backrest and your feet planted on the ground. This is the ideal starting position.
  5. Keep your eyes forwards and slowly lift the dumbbell above your head until your arm is almost fully extended.
  6. Don't pause at the top. Instead, immediately lower the dumbbell to its starting position.
  7. Continue for the desired number of reps and repeat the workout with your right arm.

Exercise Tips

  1. 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.
  2. Use the widest range of motion with controlled movements throughout the exercise.
  3. You can do this exercise while sitting on a flat bench. However, a backrest is recommended for people with lower back problems.

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