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.

Standing Palm-in One-arm Dumbbell Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Standing Palm-in One-arm Dumbbell Press

The steps for the Standing Palm-in One-arm Dumbbell Press itself, so you can judge how close each substitute below really is.

Delts, with triceps · Dumbbell · Intermediate · Compound

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. One-arm Kettlebell Military Press To The Side

    1. One-arm Kettlebell Military Press To The Side

    99% match

    Delts · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    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 · Intermediate · Compound

    It uses the same equipment and still works the delts.

    • Dumbbell
    How to perform it
    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

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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