Shoulders
The main muscle group listed for this exercise.
Exercise guide
Standing Palms-In Dumbbell Press
Standing Palms-In Dumbbell Press is an intermediate-level shoulder exercise performed with dumbbells. It also involves the arms.
Dumbbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Shoulders
Standing Palms-In Dumbbell Press also involves arms.
Strength
Movement pattern: press. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Standing Palms-In Dumbbell Press
- 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.
- Continue to maintain a neutral grip throughout the entire exercise. Slowly lift the dumbbells up until your arms are fully extended.
- While inhaling lower the weights down until your arm is at a 90 degree angle again.
- Repeat for the recommended amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
See-Saw Press (Alternating Side Press)
See-Saw Press (Alternating Side Press) is an intermediate-level shoulder exercise performed with dumbbells. It also involves the core and arms.
View exerciseCuban Press
Cuban Press is an intermediate-level shoulder exercise performed with dumbbells. It also involves the back.
View exerciseClean and Press
Clean and Press is an intermediate-level shoulder exercise performed with a barbell. It also involves the core, legs, glutes, back, and arms.
View exerciseSeated Barbell Military Press
Seated Barbell Military Press is an intermediate-level shoulder exercise performed with a barbell. It also involves the arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Standing Palms-In Dumbbell Press.
What muscles does Standing Palms-In Dumbbell Press work?
Standing Palms-In Dumbbell Press primarily trains the shoulders and also involves the arms.
Is Standing Palms-In Dumbbell Press beginner-friendly?
It is listed as intermediate.
What equipment do I need for Standing Palms-In Dumbbell Press?
This variation uses dumbbells.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.