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Standing Palms-In Dumbbell Press

Standing Palms-In Dumbbell Press is an intermediate compound dumbbell exercise that mainly works your shoulders, with help from your triceps.

💪 Shoulders🏋️ Dumbbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Standing Palms-In Dumbbell Press: starting position
Starting position
Standing Palms-In Dumbbell Press: end position
End position

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

Primary: ShouldersSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Standing Palms-In Dumbbell Press alternatives

Exercises that train the same main muscle, including options with other equipment.

Face PullCable · IntermediateOverhead PressBarbell · BeginnerCuban PressDumbbell · IntermediateLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the standing palms-in dumbbell press work?

It mainly works your shoulders; your triceps assist.

How many sets and reps of standing palms-in dumbbell press should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the standing palms-in dumbbell press good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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