The dumbbell standing palms in press is a shoulder exercise that targets the deltoids, with secondary emphasis on the tricep and chest. It involves pressing dumbbells overhead while keeping the palms facing inward, which can be easier on the shoulder joints compared to a traditional overhead press.
Also Works
TricepsChest
How to Perform
1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing inwards.
2
Keeping your core engaged and your back straight, press the dumbbells upwards until your arms are fully extended overhead.
3
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
4
Repeat for the desired number of repetitions.
Pro Tips
•Press both dumbbells overhead with palms facing each other (neutral grip) for a shoulder-friendly pressing pattern.
•Keep the elbows slightly in front of the body rather than flared to the sides for a more natural pressing arc.
•Lock out fully at the top with the dumbbells nearly touching above your head.
Common Mistakes
•Rotating the palms to face forward during the press, negating the neutral grip benefit.
•Arching the back excessively, especially as fatigue sets in during later reps.
•Not pressing to full lockout, which shortchanges the triceps involvement at the top of the movement.