Standing palms-in shoulder press

The standing palms-in shoulder press is a dumbbell exercise targeting the shoulders. It can be performed in strength-focused rep ranges, such as 5-8 reps per set, or for higher reps to build muscle or for conditioning.

Benefits

  1. The standing position encourages core strength and a neutral lower back position
  2. A neutral grip may be more shoulder-friendly than pressing with the palms facing forward
  3. Builds size and strength in the deltoids and triceps
9.3
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Standing palms-in shoulder press Images

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Standing palms-in shoulder press Instructions

Standing palms-in shoulder press muscle diagram
  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.

Variation: This exercise can be performed with a dumbbell in one arm and another holding on to an incline bench. This is another great way to add variety to your routines and keep them interesting.

Alternative Exercises for Standing palms-in shoulder press

Machine Shoulder (Military) Press thumbnail image Machine Shoulder (Military) Press thumbnail image

Machine Shoulder (Military) Press

Muscle Targeted: Shoulders
Equipment Type: Barbell
8
Average
Standing Bent-Over One-Arm Dumbbell Triceps Extension thumbnail image Standing Bent-Over One-Arm Dumbbell Triceps Extension thumbnail image

Standing Bent-Over One-Arm Dumbbell Triceps Extension

Muscle Targeted: Triceps
Equipment Type: Dumbbell
7.9
Average