10 Best Standing Palm-in One-arm Dumbbell Press Alternatives for Shoulders
Choose presses that replicate the palm-in single-arm path while reducing load or stability demands: seated neutral-grip dumbbell press, Arnold press, single-arm landmine press, barbell overhead press, or incline neutral dumbbell press. Cue scapular depression and a tight core, and press vertically to emphasize anterior and medial delt activation.
Original Exercise: Standing Palm-in One-arm Dumbbell Press
How to Perform Standing Palm-in One-arm Dumbbell Press
- 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.
- 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.
- Slowly lift the dumbbell up until your arm is fully extended. This the starting position.
- While inhaling lower the weight down until your arm is at a 90 degree angle again.
- 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.
- Repeat for the recommended amount of repetitions.
- Switch arms and repeat the exercise.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best Standing Palm-in One-arm Dumbbell Press Alternatives
1. Dumbbell One Arm Shoulder Press V. 2
99.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
- Engage your core and press the dumbbell straight up overhead, fully extending your arm.
- Pause for a moment at the top, then slowly lower the dumbbell back to shoulder level.
- Repeat for the desired number of repetitions, then switch to the other arm.
2. Dumbbell One Arm Shoulder Press
98.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
- Press the dumbbell upward until your arm is fully extended overhead.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
3. Dumbbell Standing One Arm Palm In Press
93.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing inwards.
- Engage your core and keep your back straight.
- Press the dumbbell upwards until your arm is fully extended.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
4. Dumbbell Cuban Press V. 2
91.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down.
- Keeping your core engaged and your back straight, press the dumbbells straight up overhead until your arms are fully extended.
- Rotate your wrists so that your palms are facing forward.
- Lower the dumbbells back down to shoulder height, rotating your wrists back to the starting position.
- Repeat for the desired number of repetitions.
5. Dumbbell Shoulder Press
90.9% MatchHow to perform this exercise
- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
- Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
- Now, exhale and push the dumbbells upward until they touch at the top.
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
6. Dumbbell W-press
90.9% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
- Press the dumbbells upward until your arms are fully extended overhead.
- Lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
7. Dumbbell Arnold Press
90.9% MatchHow to perform this exercise
- Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
- Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
- Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
8. Cuban Press
90.1% MatchHow to perform this exercise
- Take a dumbbell in each hand with a pronated grip in a standing position. Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position. This will be your starting position.
- To initiate the movement, externally rotate the shoulders to move the upper arm 180 degrees. Keep the upper arms in place, rotating the upper arms until the wrists are directly above the elbows, the forearms perpendicular to the floor.
- Now press the dumbbells by extending at the elbows, straightening your arms overhead.
- Return to the starting position as you breathe in by reversing the steps.
- Repeat for the recommended amount of repetitions.
9. Bent Press
89.4% MatchHow to perform this exercise
- Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.
- Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground.
- Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number of repetitions.
10. Dumbbell Scott Press
86.9% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
- Press the dumbbells upward until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Standing Palm-in One-arm Dumbbell Press Alternative
You may substitute the standing palm-in one-arm dumbbell press for several reasons: shoulder pain with overhead abduction, limited single-arm stability, unavailable dumbbells, or programming needs for heavier bilateral loading. Substitutes let you alter grip, trunk lean, or range of motion to reduce impingement risk and shift load distribution. For example, a landmine single-arm press reduces shoulder external rotation torque; cue a slight forward torso lean and drive with the triceps to limit supraspinatus strain. Conversely, a seated neutral-grip press removes lower-body stabilization demands so you can overload the delts safely while maintaining scapular control.
How to Choose the Right Substitute
Decide based on equipment, pain profile, and training goal. Use bilateral barbell or seated variations when you need maximal load for strength; cue full scapular retraction before each rep and lock the ribcage to transfer force efficiently. Choose unilateral landmine or single-arm dumbbell presses for core and anti-rotation benefits; keep the elbow slightly forward to bias anterior delt and reduce AC joint shear. If impingement limits range, use neutral grips or a partial ROM with slow eccentrics to maintain hypertrophy stimulus while protecting the rotator cuff.
Frequently Asked Questions
What muscles does Standing Palm-in One-arm Dumbbell Press work?
The press primarily targets the anterior and medial deltoids while recruiting the triceps for lockout and the serratus anterior and scapular stabilizers for overhead control. Maintain scapular depression and thoracic extension to optimize deltoid activation and minimize compensatory upper-trapezius elevation.
What is the best bodyweight alternative to Standing Palm-in One-arm Dumbbell Press?
A decline or elevated-feet pike push-up mimics vertical pressing mechanics and trains deltoid strength with bodyweight; keep hips high and aim to touch your forehead to the floor to emphasize anterior delt. Cue a tight core and scapular protraction to engage the serratus and control the eccentric phase.
Can I build muscle without doing Standing Palm-in One-arm Dumbbell Press?
Yes. Use alternatives that preserve vertical pressing mechanics and progressive overload—barbell overhead presses, seated neutral-grip dumbbell presses, and landmine presses all build delt hypertrophy. Focus on controlled eccentrics, full tension on the delts, and gradual load increases while maintaining scapular stability.
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