Dumbbell Standing Palms In Press

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees.
2. Hold a dumbbell in each hand at shoulder height with a neutral grip (palms facing each other).
3. Position your elbows slightly in front of your torso rather than flared out to the sides.
4. Engage your core and squeeze your glutes to create a stable lifting platform.

How to do it

1. Exhale as you press the dumbbells vertically until your arms are fully extended overhead.
2. Keep the dumbbells tracking in a straight line, ending with your biceps close to your ears.
3. Inhale as you slowly lower the dumbbells back to the starting position at shoulder height.
4. Maintain a controlled tempo, typically 1 second up and 2 seconds down.

Form checklist

• Keep your palms facing each other throughout the entire range of motion.
• Avoid arching your lower back; keep your ribs tucked down toward your hips.
• Ensure your forearms remain vertical and do not tilt inward or outward.
• Do not lock your elbows aggressively at the top of the movement.

Pro tips

• Focus on 'pushing the floor away' with your feet to generate stability from the ground up.
• At the peak of the movement, think about reaching your knuckles toward the ceiling to fully engage the serratus anterior and trapezius.
• Keep your chin tucked slightly to maintain a neutral cervical spine and avoid neck strain.

Make it harder

• Perform the exercise while standing on one leg to significantly increase the demand on your core and stabilizers.
• Implement a 'dead stop' at the bottom of each rep, pausing for 2 seconds at shoulder height to eliminate momentum.

Frequently asked

What muscles does the dumbbell standing palms in press work?

The dumbbell standing palms in press primarily targets the deltoids and triceps, and also works the abs, pectorals, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the dumbbell standing palms in press?

The dumbbell standing palms in press uses dumbbell.

Is the dumbbell standing palms in press good for beginners?

The dumbbell standing palms in press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• Barbell Standing Military PressIntermediate · deltoids and triceps