Standing Palm-In One-Arm Dumbbell Press

What it is

This single-arm dumbbell press challenges your shoulder strength and stability while standing. You press a dumbbell overhead using a palm-in grip, primarily engaging your shoulders. Your triceps also provide significant support during the movement. It's a fundamental compound exercise for upper body development.

Technique tips

• Brace your free hand on a stable surface for balance.
• Ensure your forearm remains perpendicular to the floor.
• Keep your grip neutral, palm facing inward, throughout.
• Inhale as you lower the weight, exhale as you press up.
• Control the descent; avoid letting the weight drop quickly.
• Complete all repetitions on one side before switching arms.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.