Standing Palms-In Dumbbell Press
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.
How to program the Standing Palms-In Dumbbell Press
Sets and reps
As a compound movement, the Standing Palms-In Dumbbell Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Standing Palms-In Dumbbell Press is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Standing Palms-In Dumbbell Press work?
The Standing Palms-In Dumbbell Press primarily targets the Shoulders. It also recruits the Triceps as supporting muscles.
What equipment do I need for the Standing Palms-In Dumbbell Press?
You need Dumbbell. Difficulty level: Intermediate.
How many sets and reps of the Standing Palms-In Dumbbell Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
