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Standing Palms-In Dumbbell Press

ShouldersDumbbellIntermediateCompound
Standing Palms-In Dumbbell Press — start position
Start
Standing Palms-In Dumbbell Press — finish position
Finish
Muscles worked
PrimaryShoulders
SecondaryTriceps

How to do it

  1. 01

    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. 02

    Continue to maintain a neutral grip throughout the entire exercise. Slowly lift the dumbbells up until your arms are fully extended.

  3. 03

    While inhaling lower the weights down until your arm is at a 90 degree angle again.

  4. 04

    Repeat for the recommended amount of repetitions.

In the app

Standing Palms-In Dumbbell Press appears when you own dumbbells and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have dumbbells

Same movement pattern, same primary muscles — swap by what you have.

With dumbbell
With other
With bodyweight
With machine
With barbell

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