10 Best Standing Palm-in One-arm Dumbbell Press Alternatives for Shoulders

The Standing Palm-in One-arm Dumbbell Press is done standing with dumbbells. Ranked closest by our scoring: the One-arm Kettlebell Military Press To The Side, the Dumbbell One Arm Shoulder Press and the Kettlebell Arnold Press.

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

Original Exercise: Standing Palm-in One-arm Dumbbell Press

Standing Palm-in One-arm Dumbbell Press
Primary muscle
Delts
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Triceps

How to perform Standing Palm-in One-arm Dumbbell Press
  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.
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Ranked Standing Palm-in One-arm Dumbbell Press Alternatives

10 substitutes, ranked by how closely each one matches the Standing Palm-in One-arm Dumbbell 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.

  1. Best match
    One-arm Kettlebell Military Press To The Side

    1. One-arm Kettlebell Military Press To The Side

    99% 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. 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 Standing Palm-in One-arm Dumbbell Press
    • Equipment: free weights, the same as the Standing Palm-in One-arm Dumbbell Press
    • Body position: standing, the same as the Standing Palm-in One-arm Dumbbell Press
  2. Dumbbell One Arm Shoulder PressPlay demonstration

    2. Dumbbell One Arm Shoulder Press

    99% 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. Engage your core and press the dumbbell straight up overhead, fully extending your arm.
    3. Pause for a moment at the top, then slowly lower the dumbbell back to shoulder level.
    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 Standing Palm-in One-arm Dumbbell Press
    • Equipment: free weights, the same as the Standing Palm-in One-arm Dumbbell Press
    • Body position: standing, the same as the Standing Palm-in One-arm Dumbbell Press
  3. Kettlebell Arnold PressPlay demonstration

    3. Kettlebell Arnold Press

    99% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound
    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 Standing Palm-in One-arm Dumbbell Press
    • Equipment: free weights, the same as the Standing Palm-in One-arm Dumbbell Press
    • Body position: standing, the same as the Standing Palm-in One-arm Dumbbell Press
  4. Dumbbell Standing One Arm Palm In PressPlay demonstration

    4. Dumbbell Standing One Arm Palm In Press

    94% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    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.

    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 Standing Palm-in One-arm Dumbbell Press
    • Equipment: free weights, the same as the Standing Palm-in One-arm Dumbbell Press
    • Body position: standing, the same as the Standing Palm-in One-arm Dumbbell Press
  5. Standing Alternating Dumbbell Press

    5. Standing Alternating Dumbbell Press

    92% 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 Standing Palm-in One-arm Dumbbell Press
    • Equipment: free weights, the same as the Standing Palm-in One-arm Dumbbell Press
    • Body position: standing, the same as the Standing Palm-in One-arm Dumbbell Press
  6. Kettlebell Alternating PressPlay demonstration

    6. Kettlebell Alternating Press

    92% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
    2. Press one kettlebell overhead, fully extending your arm.
    3. Lower the kettlebell back to shoulder height.
    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 Standing Palm-in One-arm Dumbbell Press
    • Equipment: free weights, the same as the Standing Palm-in One-arm Dumbbell Press
    • Body position: standing, the same as the Standing Palm-in One-arm Dumbbell Press
  7. Kettlebell Seesaw PressPlay demonstration

    7. Kettlebell Seesaw Press

    92% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
    2. Press one kettlebell overhead while keeping the other kettlebell at shoulder height.
    3. Lower the pressed kettlebell back to shoulder height while simultaneously pressing the other kettlebell overhead.
    4. Continue alternating the pressing motion, creating a seesaw-like movement.
    5. 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 Standing Palm-in One-arm Dumbbell Press
    • Equipment: free weights, the same as the Standing Palm-in One-arm Dumbbell Press
    • Body position: standing, the same as the Standing Palm-in One-arm Dumbbell Press
  8. Dumbbell Cuban PressPlay demonstration

    8. Dumbbell Cuban Press

    91% 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 back straight, press the dumbbells straight up overhead until your arms are fully extended.
    3. Rotate your wrists so that your palms are facing forward.
    4. Lower the dumbbells back down to shoulder height, rotating your wrists back to the starting position.
    5. 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 Standing Palm-in One-arm Dumbbell Press
    • Equipment: free weights, the same as the Standing Palm-in One-arm Dumbbell Press
    • Body position: standing, the same as the Standing Palm-in One-arm Dumbbell Press
    • Balance: easier to stay steady on than the Standing Palm-in One-arm Dumbbell Press
  9. Dumbbell Arnold PressPlay demonstration

    9. Dumbbell Arnold Press

    91% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    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 are 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 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Standing Palm-in One-arm Dumbbell Press
    • Equipment: free weights, the same as the Standing Palm-in One-arm Dumbbell Press
    • Body position: standing, the same as the Standing Palm-in One-arm Dumbbell Press
    • Balance: easier to stay steady on than the Standing Palm-in One-arm Dumbbell Press
  10. Dumbbell Shoulder Press

    10. Dumbbell Shoulder Press

    91% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. 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.
    2. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
    3. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
    4. Now, exhale and push the dumbbells upward until they touch at the top.
    5. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
    6. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: delts, the same as the Standing Palm-in One-arm Dumbbell Press
    • Equipment: free weights, the same as the Standing Palm-in One-arm Dumbbell Press
    • Body position: standing, the same as the Standing Palm-in One-arm Dumbbell Press
    • Balance: easier to stay steady on than the Standing Palm-in One-arm Dumbbell Press

How to Choose the Right Standing Palm-in One-arm Dumbbell Press 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.

Standing Palm-in One-arm Dumbbell Press FAQ

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.

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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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