Dumbbell Standing Palms In Press
Description
The dumbbell standing palms in press uses a neutral (hammer) grip with palms facing each other throughout the standing overhead press. The neutral grip reduces shoulder strain compared to the standard pronated grip while still building shoulder size and strength. It is a shoulder-friendly variation for lifters with sensitive shoulders.
Muscle Group
Equipment Required
Dumbbell Standing Palms In Press Instructions
- Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
- Position the dumbbells with palms facing each other (neutral grip).
- Brace your core hard and squeeze your glutes.
- Press both dumbbells straight up overhead while maintaining the neutral grip.
- Bring the dumbbells together at the top of the press.
- Lock out at the top with arms fully extended.
- Lower the dumbbells back to shoulder height with control.
- Maintain the neutral grip throughout the entire set.
Dumbbell Standing Palms In Press Form & Visual
Dumbbell Standing Palms In Press Benefits
- Neutral grip is shoulder-friendly
- Reduces shoulder strain compared to pronated grip
- Builds shoulder size and strength
- Strong tricep engagement
- Useful for sensitive shoulders
- Different stimulus than standard press
Dumbbell Standing Palms In Press Muscles Worked
- Anterior deltoid
- Lateral deltoid
- Triceps brachii
- Trapezius
Dumbbell Standing Palms In Press Variations & Alternatives
- Dumbbell Shoulder Press
- Standing Dumbbell Press
- Hammer Press
- Neutral Grip Press
