One Arm Seated Palms in Dumbbell Press

DMOOSE

One Arm Seated Palms in Dumbbell Press

Exercise Description

Main Target Muscles

Shoulders 

Secondary Target Muscles

Triceps 

Workout Type

Strength 

Gym Gear

Dumbbell

Fitness Level

Intermediate 

Compound/Isolated 

Beginner 

Power Move 

Push

Target Muscle Group: Shoulders 

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. To raise the dumbbell to shoulder height, use your thighs. Then 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 in your left hand up above your head until your arm is nearly fully extended.
  6. Don't pause at the top. Instead, immediately lower the dumbbell to its starting position.
  7. Continue doing the same thing with your left arm, and repeat until you are satisfied.

Exercise Tips

  1. Many lifters allow their form to deteriorate and gain weight too fast. This can sometimes lead to injury, which could limit your shoulder gains.
  2. Use the widest range of motion and control dumbbells throughout the set.
  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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