How to Do Standing Palms-In Dumbbell Press
Start and end of one clean rep of Standing Palms-In Dumbbell Press.
Quick facts
| Primary muscle | Shoulders |
|---|---|
| Secondary muscles | Triceps |
| Equipment | Dumbbell |
| Category | Strength |
How to perform 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.
Muscles worked
- Shoulders (primary): raises and rotates the arms and drives everything overhead.
- Triceps (secondary): straightens the elbow to lock out every press and pushdown.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Keep the ribs down and the glutes tight so the lower back doesn't arch to 'help' the weight up.
- Each side works on its own, so match the depth and speed of both arms and don't let the stronger side take over.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Warm up the pattern with a couple of lighter, submaximal sets before your working sets.
Common mistakes
- Pressing with the lower back arched instead of a braced, stacked torso.
- Letting the dumbbells drift apart or clang together at the top instead of controlling the path.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Standing Palms-In Dumbbell Press work?
Standing Palms-In Dumbbell Press mainly works the shoulders, with the triceps helping as secondary movers.
What equipment do I need for Standing Palms-In Dumbbell Press?
Standing Palms-In Dumbbell Press needs a pair of dumbbells.
How many sets and reps should I do for Standing Palms-In Dumbbell Press?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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