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Standing Palm-In One-Arm Dumbbell Press

in Shoulders Exercise


Main Muscle Worked: Shoulders

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Standing Palm-In One-Arm Dumbbell Press - Exercise Guide

Step 1

Hold a dumbbell in one hand with your arm fully extended to the side using a neutral grip. You have the option to have your unoccupied hand touch a post or anything sturdy to maintain your balance.

Step 2

Stand up straight.

Step 3

Move your feet shoulder width away from each other.

Step 4

Slowly lift the dumbbell up until you create a 90 degree angle with your arm. Continue until your upper arm is parallel to the floor. Your forearm should be perpendicular to your upper arm and pointing upwards.

Step 5

Lift the dumbbell further by extending your arm overhead. Continue until your arm is fully extended. This is your starting position.

Step 6

Lower the dumbbell down until your forearm and upper arm are perpendicular with each other. Your upper arm should also be parallel to the floor. Inhale as you do this.

Step 7

Pause for a moment then lift the dumbbell up until you’re back to your starting position. Exhale as you do this. Keep your balance at this point.

Step 8

Complete your repetitions then switch arms and do the same movements.


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