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Standing Palms-In Dumbbell Press

Performed standing, which recruits the trunk stabilisers, this variation primarily targets your Shoulders, with support from Triceps. It requires dumbbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Dumbbell · Compound · Push

Primary muscles: Shoulders Secondary muscles: Triceps

How to perform Standing Palms-In Dumbbell Press

  1. Step 1. Start by having a dumbbell in each hand with your arm fully extended to the side using a neutral grip. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbells up until you create a 90 degree angle with your arms. Note: Your forearms should be perpendicular to the floor. This the starting position.
  2. Step 2. Continue to maintain a neutral grip throughout the entire exercise. Slowly lift the dumbbells up until your arms are fully extended.
  3. Step 3. While inhaling lower the weights down until your arm is at a 90 degree angle again.
  4. Step 4. Repeat for the recommended amount of repetitions.

Frequently asked questions

What are the primary muscle groups targeted by the standing palms-in dumbbell press?

This movement primarily targets the anterior and medial heads of the deltoids. The neutral grip shifts more of the load onto the front deltoids compared to a standard pronated press.

How does the neutral grip affect shoulder mechanics during the press?

The palms-in position places the shoulders in a more biomechanically friendly path, reducing potential impingement. This makes it a safer alternative for lifters with limited shoulder mobility.

What is a common mistake to avoid when performing this exercise standing?

Avoid excessive arching of the lower back to compensate for heavy weight. Maintain a braced core and neutral spine to ensure the force is generated by the shoulders rather than the lumbar.

How should a beginner progress if they struggle with balance while standing?

Beginners can perform the neutral grip press while seated against a vertical bench for added stability. This allows the lifter to focus on shoulder recruitment before introducing the core demands of standing.

What is the recommended set and rep range for hypertrophy and strength?

For muscle growth, perform 3 to 4 sets of 8 to 12 repetitions with controlled eccentrics. Use heavier loads for 5 to 8 reps if the primary goal is increasing overhead pressing strength.

Sample sets & reps for Standing Palms-In Dumbbell Press

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch
  • Back Flyes - With Bands — band

See all Shoulders exercises →

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