Standing Palms-In Dumbbell Press

The Standing Palms-In Dumbbell Press targets the Shoulders and suits intermediate-level lifters. With 4 distinct steps, proper form is straightforward to learn and execute.

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Standing Palms-In Dumbbell Press - starting position

Starting position

Standing Palms-In Dumbbell Press - ending position

Ending position

Muscles Worked

Primary Shoulders
Secondary Triceps

The shoulders handles the primary load during this movement. The triceps assist as stabilizers throughout the range of motion.

How to Standing Palms-In Dumbbell Press

  1. 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. 2

    Continue to maintain a neutral grip throughout the entire exercise. Slowly lift the dumbbells up until your arms are fully extended.

  3. 3

    While inhaling lower the weights down until your arm is at a 90 degree angle again.

  4. 4

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

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Frequently Asked Questions

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

The Standing Palms-In Dumbbell Press primarily works the Shoulders. Secondary muscles include the Triceps, which assist during the movement.

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

The Standing Palms-In Dumbbell Press is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

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

You need dumbbell to perform the Standing Palms-In Dumbbell Press. Most commercial gyms will have this available.

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