Dumbbell Standing Palms In Press
Strengthen your shoulders and triceps with the Dumbbell Standing Palms In Press. This effective exercise targets the anterior deltoids by pressing
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Standing Palms In Press
Dumbbell Standing Arnold Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Standing Overhead Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Standing One Arm Palm In Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Cuban Press
Shoulders · Deltoid Lateral · Dumbbell
Description
This exercise primarily targets your shoulders and triceps by pressing dumbbells from shoulder level to above the head, while your palms are facing towards you.
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How to do Dumbbell Standing Palms In Press
- 01Setup
Stand tall with your feet hip-width apart, holding a dumbbell in each hand at shoulder height. Your palms should face each other, and elbows should be tucked slightly forward, directly beneath your wrists.
- 02
Inhale, then as you exhale, press the dumbbells directly overhead in a controlled arc, extending your arms fully without locking your elbows. Keep your core engaged and avoid arching your lower back.
- 03
At the top, ensure the dumbbells are directly above your shoulders, maintaining the neutral grip. Briefly pause, squeezing your deltoids.
- 04
Inhale as you slowly lower the dumbbells back to the starting position at shoulder height, maintaining control throughout the movement. Your elbows should return to their slightly forward, tucked position.
Tips
- Maintain a neutral spine throughout the movement by bracing your core and avoiding excessive lumbar arching, which protects your lower back.
- Control the eccentric (lowering) phase, taking at least 2-3 seconds to return the dumbbells to the starting position, to maximize muscle time under tension.
- Focus on driving the dumbbells straight up rather than pushing them forward, ensuring the primary force is directed vertically to target the deltoids effectively.
- Keep your elbows slightly forward, not flared out to the sides, as this places less stress on the shoulder joint and better engages the anterior deltoids.
Common mistakes
- Arching the lower back excessively while pressing can strain the spine; fix this by engaging your core tightly and keeping your rib cage down.
- Flaring elbows wide out to the sides can put undue stress on the shoulder joints; keep your elbows slightly tucked forward and directly under the dumbbells.
- Using momentum to press the weight rather than controlled muscle force reduces effectiveness; ensure a slow and controlled ascent and descent, focusing on shoulder activation.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Standing Palms In Press work?
Dumbbell Standing Palms In Press primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii.
Is Dumbbell Standing Palms In Press good for beginners?
Dumbbell Standing Palms In Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Standing Palms In Press?
You need Dumbbell to perform Dumbbell Standing Palms In Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Standing Palms In Press?
Maintain a neutral spine throughout the movement by bracing your core and avoiding excessive lumbar arching, which protects your lower back. Control the eccentric (lowering) phase, taking at least 2-3 seconds to return the dumbbells to the starting position, to maximize muscle time under tension. Focus on driving the dumbbells straight up rather than pushing them forward, ensuring the primary force is directed vertically to target the deltoids effectively. Keep your elbows slightly forward, not flared out to the sides, as this places less stress on the shoulder joint and better engages the anterior deltoids.
What are common mistakes when doing Dumbbell Standing Palms In Press?
Arching the lower back excessively while pressing can strain the spine; fix this by engaging your core tightly and keeping your rib cage down. Flaring elbows wide out to the sides can put undue stress on the shoulder joints; keep your elbows slightly tucked forward and directly under the dumbbells. Using momentum to press the weight rather than controlled muscle force reduces effectiveness; ensure a slow and controlled ascent and descent, focusing on shoulder activation.
Related exercises
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Dumbbell One Arm Shoulder Press
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Assisted Standing Triceps Dip
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Free · iPhone only · Available on the App Store