Standing Palms-In Dumbbell Press

How to do the Standing Palms-In Dumbbell Press

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. Continue to maintain a neutral grip throughout the entire exercise. Slowly lift the dumbbells up until your arms are fully extended.
3. While inhaling lower the weights down until your arm is at a 90 degree angle again.
4. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	triceps
Equipment	dumbbell
Difficulty	intermediate
Type	compound

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Handstand Push-Ups Bodyweight Shoulder Press - With Bands Resistance Bands Alternating Kettlebell Press Kettlebell Double Kettlebell Jerk Kettlebell Double Kettlebell Push Press Kettlebell Kettlebell Arnold Press Kettlebell

Easier than the Standing Palms-In Dumbbell Press

Same movement pattern, lower entry difficulty — work up from here.

Alternating Cable Shoulder Press beginner · Cable Machine Anti-Gravity Press beginner · Barbell Bradford/Rocky Presses beginner · Barbell

Harder than the Standing Palms-In Dumbbell Press

Push Press expert · Barbell Clean and Jerk expert · Barbell Circus Bell expert · Other Equipment

Superset the Standing Palms-In Dumbbell Press with

Opposing middle back work — alternate sets without extra rest.

Middle Back Shrug middle back Bent Over Two-Dumbbell Row middle back Bent Over Two-Dumbbell Row With Palms In middle back Dumbbell Incline Row middle back

Common questions

What muscles does the Standing Palms-In Dumbbell Press work?

The Standing Palms-In Dumbbell Press primarily works the shoulders, with the triceps as secondary movers. Alternating Cable Shoulder Press, Alternating Kettlebell Press, and Anti-Gravity Press train the same muscle, across 9 equipment types.

What equipment do you need for the Standing Palms-In Dumbbell Press?

Dumbbells. Without dumbbells, Handstand Push-Ups, Shoulder Press - With Bands, and Alternating Kettlebell Press train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Standing Palms-In Dumbbell Press suitable for beginners?

It is rated intermediate. Start with Alternating Cable Shoulder Press, Anti-Gravity Press, and Bradford/Rocky Presses and work up.

Where should the Standing Palms-In Dumbbell Press go in a workout?

Early — the Standing Palms-In Dumbbell Press is compound, working 2 muscle groups, so run it first or second while you are fresh, then superset Middle Back Shrug and Bent Over Two-Dumbbell Row later.

Similar exercises

Alternating Cable Shoulder Press Cable Machine Alternating Kettlebell Press Kettlebell Anti-Gravity Press Barbell Arnold Dumbbell Press Dumbbell Barbell Shoulder Press Barbell Bradford/Rocky Presses Barbell