Scan to open on your phonegymvim.app/exercises/standing-neutral-grip-dumbbell-overhead-press

Standing Palms-In Dumbbell Press 8s · no sound

Standing Palms-In Dumbbell Press

A standing overhead press with palms facing each other, so the bells travel in a closer, more forward path.

Primary muscle
Front Delts
Equipment
Dumbbell
Difficulty
Beginner
Movement
Push
Share

How to do it

  1. Stand with feet about hip to shoulder width and a dumbbell in each hand.
  2. Rack the bells at the shoulders with palms facing each other, elbows pointing forward-down.
  3. Brace the trunk so the ribs stay stacked.
  4. Press both bells overhead, keeping the palms in and the path slightly in front of the face.
  5. Lower both bells back to the shoulder rack without flaring the elbows wide.
  6. Repeat, keeping the wrists stacked over the elbows.

Common mistakes

  • Rotating the palms forward mid-rep so the clip becomes the standard press.
  • Flaring the elbows out wide, which loses the close-grip path.
  • Arching the low back to finish lockout instead of bracing.
  • Letting the bells drift behind the head, which the close grip does not want.

Muscles worked

Primary
Front Delts
Secondary
Triceps

Same movement, other equipment

Band Overhead Press Beginner Band Overhead Press Front Delts Resistance band Cable Overhead Press Beginner Cable Overhead Press Front Delts Cable Machine Kettlebell Push Press Beginner Kettlebell Push Press Front Delts Kettlebell Kettlebell Seated Overhead Press Beginner Kettlebell Seated Overhead Press Front Delts Kettlebell

Similar exercises

Anti-Gravity Press Intermediate Anti-Gravity Press Front Delts Dumbbell Arnold Press Intermediate Arnold Press Front Delts Dumbbell Cuban Press Intermediate Cuban Press Front Delts Dumbbell Dumbbell Push Press Intermediate Dumbbell Push Press Front Delts Dumbbell Dumbbell Seated Overhead Press Beginner Dumbbell Seated Overhead Press Front Delts Dumbbell

Good to know

What muscles does the Standing Palms-In Dumbbell Press work?
Mainly the front delts. It also works the triceps.
What equipment do you need for the Standing Palms-In Dumbbell Press?
It uses dumbbells. Without it, the Band Overhead Press and the Cable Overhead Press train the same muscles the same way.
Is the Standing Palms-In Dumbbell Press good for beginners?
GymVim rates it beginner.

Your plan, your sets and your progress in one app. Free, no ads.

By muscle

Chest exercises Back exercises Shoulder exercises Arm exercises Leg exercises All 17 muscles

By equipment

Bodyweight Dumbbell Barbell Kettlebell Machine

Plans

Gym Starter Home, No Equipment Upper / Lower Hypertrophy Push Pull Legs Six Day Two Day Dumbbell Habit All 74 plans Build your own plan

Switching

From Strong From Hevy From JEFIT From Fitbod