10 Best Dumbbell Standing One Arm Palm In Press Alternatives

The Dumbbell Standing One Arm Palm In Press is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell One Arm Shoulder Press, the Kettlebell Arnold Press and the Standing Palm-in One-arm Dumbbell Press. Three harder versions, the Dumbbell Arnold Press, the Dumbbell Cuban Press and the Dumbbell Standing Overhead Press, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Standing One Arm Palm In Press

Dumbbell Standing One Arm Palm In PressPlay demonstration
Primary muscle
Delts
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Triceps, Core

How to perform Dumbbell Standing One Arm Palm In Press
  1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing inwards.
  2. Engage your core and keep your back straight.
  3. Press the dumbbell upwards until your arm is fully extended.
  4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions, then switch to the other arm.
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Ranked Dumbbell Standing One Arm Palm In Press Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Standing One Arm Palm In Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Dumbbell One Arm Shoulder PressPlay demonstration

    1. Dumbbell One Arm Shoulder Press

    95% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound

    It uses the same equipment and still works the delts.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
    2. Press the dumbbell upward until your arm is fully extended overhead.
    3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    4. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Standing One Arm Palm In Press
    • Equipment: free weights, the same as the Dumbbell Standing One Arm Palm In Press
    • Body position: standing, the same as the Dumbbell Standing One Arm Palm In Press
  2. Kettlebell Arnold PressPlay demonstration

    2. Kettlebell Arnold Press

    95% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound

    A good swap when you have a kettlebell to work with, and it still works the delts.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height with your palms facing towards you.
    2. Engage your core and press the kettlebells overhead, rotating your palms to face forward as you extend your arms.
    3. Pause at the top of the movement, then slowly lower the kettlebells back to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Standing One Arm Palm In Press
    • Equipment: free weights, the same as the Dumbbell Standing One Arm Palm In Press
    • Body position: standing, the same as the Dumbbell Standing One Arm Palm In Press
  3. Standing Palm-in One-arm Dumbbell Press

    3. Standing Palm-in One-arm Dumbbell Press

    94% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by having a dumbbell in one hand with your arm fully extended to the side using a neutral grip. Use your other arm to hold on to an incline bench to keep your balance.
    2. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbell up until you create a 90 degree angle with your arm. Note: Your forearm should be perpendicular to the floor. Continue to maintain a neutral grip throughout the entire exercise.
    3. Slowly lift the dumbbell up until your arm is fully extended. This the starting position.
    4. While inhaling lower the weight down until your arm is at a 90 degree angle again.
    5. Feel the contraction for a second and then lift the weight back up towards the starting position while exhaling. Remember to hold on to the incline bench and keep your feet positioned to keep balance during the exercise.
    6. Repeat for the recommended amount of repetitions.
    7. Switch arms and repeat the exercise.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Standing One Arm Palm In Press
    • Equipment: free weights, the same as the Dumbbell Standing One Arm Palm In Press
    • Body position: standing, the same as the Dumbbell Standing One Arm Palm In Press
  4. One-arm Kettlebell Military Press To The Side

    4. One-arm Kettlebell Military Press To The Side

    94% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces inward. This will be your starting position.
    2. Look at the kettlebell and press it up and out until it is locked out overhead.
    3. Lower the kettlebell back to your shoulder under control and repeat. Make sure to contract your lat, butt, and stomach forcefully for added stability and strength.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Standing One Arm Palm In Press
    • Equipment: free weights, the same as the Dumbbell Standing One Arm Palm In Press
    • Body position: standing, the same as the Dumbbell Standing One Arm Palm In Press
  5. Dumbbell Arnold PressPlay demonstration

    Progression

    5. Dumbbell Arnold Press

    92% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound

    Pick this when you want a harder version that still works the delts.

    How to perform this exercise
    1. Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
    2. Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
    3. Rotate your wrists as you lift, so that your palms end up facing forward at the top of the movement.
    4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Standing One Arm Palm In Press
    • Equipment: free weights, the same as the Dumbbell Standing One Arm Palm In Press
    • Body position: standing, the same as the Dumbbell Standing One Arm Palm In Press
  6. Dumbbell Standing Alternate Overhead PressPlay demonstration

    6. Dumbbell Standing Alternate Overhead Press

    92% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward.
    2. Press one dumbbell overhead, fully extending your arm.
    3. Lower the dumbbell back to shoulder level.
    4. Repeat with the other arm.
    5. Continue alternating arms for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Standing One Arm Palm In Press
    • Equipment: free weights, the same as the Dumbbell Standing One Arm Palm In Press
    • Body position: standing, the same as the Dumbbell Standing One Arm Palm In Press
  7. Dumbbell Standing Palms In PressPlay demonstration

    7. Dumbbell Standing Palms In Press

    92% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing inwards.
    2. Keeping your core engaged and your back straight, press the dumbbells upwards until your arms are fully extended overhead.
    3. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Standing One Arm Palm In Press
    • Equipment: free weights, the same as the Dumbbell Standing One Arm Palm In Press
    • Body position: standing, the same as the Dumbbell Standing One Arm Palm In Press
  8. Dumbbell Cuban PressPlay demonstration

    Progression

    8. Dumbbell Cuban Press

    92% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down.
    2. Keeping your core engaged and your elbows slightly bent, press the dumbbells up and overhead until your arms are fully extended.
    3. Rotate your wrists so that your palms are facing forward.
    4. Slowly lower the dumbbells back to the starting position, rotating your wrists back to the starting position as you do so.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Standing One Arm Palm In Press
    • Equipment: free weights, the same as the Dumbbell Standing One Arm Palm In Press
    • Body position: standing, the same as the Dumbbell Standing One Arm Palm In Press
  9. Dumbbell Standing Overhead PressPlay demonstration

    Progression

    9. Dumbbell Standing Overhead Press

    88% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward.
    2. Press the dumbbells upward until your arms are fully extended overhead.
    3. Pause for a moment at the top, then slowly lower the dumbbells back down to shoulder level.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Standing One Arm Palm In Press
    • Equipment: free weights, the same as the Dumbbell Standing One Arm Palm In Press
    • Body position: standing, the same as the Dumbbell Standing One Arm Palm In Press
  10. Standing Alternating Dumbbell Press

    10. Standing Alternating Dumbbell Press

    88% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. This will be your starting position.
    2. Extend one arm to press the dumbbell straight up, keeping your off hand in place. Do not lean or jerk the weight during the movement.
    3. After a brief pause, return the weight to the starting position.
    4. Repeat for the opposite side, continuing to alternate between arms.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Standing One Arm Palm In Press
    • Equipment: free weights, the same as the Dumbbell Standing One Arm Palm In Press
    • Body position: standing, the same as the Dumbbell Standing One Arm Palm In Press

How to Choose the Right Dumbbell Standing One Arm Palm In Press Substitute

Pick a substitute based on equipment, shoulder health, and the movement pattern you want to keep. For unilateral stability and core anti-rotation, use single-arm landmine or dumbbell neutral presses and cue a tight rib-to-hip connection. For precise deltoid load and constant tension, use single-arm cable presses and keep the elbow at roughly 30 degrees forward of the frontal plane. If you need a bodyweight option, choose pike or partial handstand presses to keep vertical loading on the delts. Prioritize a press path that maintains scapular control and avoids excessive lumbar extension.

Dumbbell Standing One Arm Palm In Press FAQ

What muscles does Dumbbell Standing One Arm Palm In Press work?

The exercise targets the anterior and lateral deltoid while engaging the rotator cuff for stabilization and the triceps for elbow extension. You also recruit core and obliques to resist rotation during the unilateral press.

Can I build muscle without doing Dumbbell Standing One Arm Palm In Press?

Yes. You can build shoulder mass with alternatives that preserve deltoid loading, such as single-arm cable presses, landmine presses, and kettlebell bottom-up presses. Focus on progressive overload, full range of motion, and maintaining scapular stability to stimulate the deltoid effectively.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology