Standing Palms-In Dumbbell Press
Standing Palms-In Dumbbell Press is a strength - overhead press with palms facing each other exercise involving Anterior deltoid, Middle deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Anterior deltoid, Middle deltoid
- Secondary muscles
- Triceps brachii, Serratus anterior, Upper trapezius, Obliques
- Exercise type
- Strength - overhead press with palms facing each other
Exercise technique
- Feet
Place your feet shoulder-width apart.
- Setup
Bring the dumbbells to your shoulders with your palms facing each other.
- Arms
Keep your forearms vertical and your elbows slightly forward.
- Torso
Brace your abdominals and align your pelvis neutrally.
- Press
Maintain the neutral grip as you extend both arms overhead.
- Pause
Pause briefly without hitting the dumbbells together.
- Return
Bend your elbows under control and return to a comfortable shoulder height.
Key technique points
- Keep your palms facing each other.
- Keep your wrists beneath the dumbbells.
- Do not add knee drive.
- Do not extend your lower back at the top.
- Press both arms simultaneously.
- Exhale as you raise the weights.
Common mistakes
Rotating the grip
Do not turn your palms forward uncontrollably during the neutral press.
Leaning backward
Do not complete shoulder movement by arching your lower back.
Clashing the dumbbells
Do not disrupt balance by hitting the weights together at the top.
Elbows drifting sideways
Do not change the neutral forward-side path into a strained wide angle.
Generating speed with the legs
Do not replace standing strict control with a push-press rhythm.
Dropping one side
Do not let the weights lower at unequal speeds.
Frequently asked questions
Standing Palms-In Dumbbell Press: why is “Rotating the grip” a mistake?
Do not turn your palms forward uncontrollably during the neutral press.
Standing Palms-In Dumbbell Press: why is “Leaning backward” a mistake?
Do not complete shoulder movement by arching your lower back.
Standing Palms-In Dumbbell Press: why is “Clashing the dumbbells” a mistake?
Do not disrupt balance by hitting the weights together at the top.
Standing Palms-In Dumbbell Press: why is “Elbows drifting sideways” a mistake?
Do not change the neutral forward-side path into a strained wide angle.
Standing Palms-In Dumbbell Press: why is “Generating speed with the legs” a mistake?
Do not replace standing strict control with a push-press rhythm.
Standing Palms-In Dumbbell Press: why is “Dropping one side” a mistake?
Do not let the weights lower at unequal speeds.
What should I focus on when doing Standing Palms-In Dumbbell Press?
Keep your palms facing each other. Keep your wrists beneath the dumbbells. Do not add knee drive. Do not extend your lower back at the top. Press both arms simultaneously. Exhale as you raise the weights.
Related exercises
- Arnold Press
- Barbell Push Press
- Alternating Battle Rope Waves
- Bear Crawl
- Dumbbell Thruster
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.