Shoulders exercise · dumbbell
Dumbbell Standing Palms in Press
The dumbbell standing palms in press is a dumbbell exercise that targets the shoulders (deltoids), with the triceps and chest assisting.
How to do the dumbbell standing palms in press
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing inwards.
- Keeping your core engaged and your back straight, press the dumbbells upwards until your arms are fully extended overhead.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the shoulders (deltoids). The triceps and chest work as secondary muscles. See all shoulder exercises or every dumbbell exercise.
