Standing palms-in shoulder press is an exercise with dumbbells that targets the shoulders. It can be done with a focus on strength including 5 to 8 reps per set or to do higher reps to build strength or conditioning.

Instructions for Standing Palms-in Shoulder Press

  • Begin by holding two dumbbells in each hand, extending your arm fully towards the side with an even grip. The feet must be shoulder-width between them. Then slowly raise the dumbbells until you make a 90-degree angle using your arms. NOTE: Your forearms should be parallel to the ground. This is the position you start from.
  • Maintain your grip in a neutral position throughout the entire workout. Gradually lift the dumbbells upwards to the point that your arms extend fully.
  • As you inhale, reduce the weights till your arms are at a 90-degree angle.
  • Repeat the exercise for the recommended number of repetitions.
  • Alternate: This exercise can be done with the dumbbell on one hand while the other is anchored to an inclined bench. This is an excellent way to spice up your workout routine and keep them fresh.

Additional Information

  • Standing position helps to build the core and creates an upright lower back position
  • A neutral grip can be more comfortable for the shoulder than pressing with your palms facing forward.
  • Strengthens and builds size in the triceps and deltoids
  • The standing hands in dumbbell presses is a powerful compound exercise that builds mass and could add significant mass using large weights with the correct technique. Many lifters let their technique slip and begin to add weight too fast. This can cause injury that could limit your gains in your shoulder.
  • Always make sure to use the complete range of motion, and be sure to control the dumbbells throughout the set.

Alternates for Standing Palms-in Shoulder Press

Standing Palms-in Shoulder Press
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