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Standing Palms-In Dumbbell Press

A intermediate strength exercise for the shoulders, done with a dumbbell.

Standing Palms-In Dumbbell Press: starting positionStanding Palms-In Dumbbell Press: finishing position
Main muscles
Shoulders
Also works
Triceps
Equipment
Dumbbell
Level
Intermediate
Type
Compound
Movement
Push

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.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Standing Palms-In Dumbbell Press

Questions

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

Mainly the shoulders, with the triceps helping.

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

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Standing Palms-In Dumbbell Press?

Good alternatives that train the shoulders: Arnold Dumbbell Press, Cuban Press, Dumbbell One-Arm Shoulder Press or Dumbbell One-Arm Upright Row.

How many sets and reps of the Standing Palms-In Dumbbell Press should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).