Single-arm palm-in dumbbell shoulder press

The single-arm palm-in dumbbell shoulder press builds the shoulder muscles but with two major differences from the standard dumbbell shoulder press. It's done one arm at a time and the wrist stays neutral throughout the movement. It can be performed standing or seated. A single dumbbell press can be pursued as a strength goal, or trained in traditional muscle-building rep ranges such as 8-15 reps per set or more.


  1. Allows for greater focus on one shoulder at a time
  2. Forces the core to stabilize an uneven load
  3. A neutral grip may be easier on the shoulder joint than a palms-forward grip

Single-arm palm-in dumbbell shoulder press Images

Single-arm palm-in dumbbell shoulder press image
Single-arm palm-in dumbbell shoulder press image


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