Dumbbell Standing Palms In Press
Also known as: standing dumbbell palms in press
Dumbbell Standing Palms In Press turns independent dumbbell loading into overhead strength that holds up — a safe first rung on the ladder.
How to do 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.
Dumbbell Standing Palms In Press Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Standing Palms In Press Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Easier and Harder Than Dumbbell Standing Palms In Press
Swap Dumbbell Standing Palms In Press For
Dumbbell Standing Palms In Press — Frequently Asked Questions
How do you 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. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Standing Palms In Press work?
The Dumbbell Standing Palms In Press primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Standing Palms In Press should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Standing Palms In Press good for beginners?
Yes. The Dumbbell Standing Palms In Press is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Standing Palms In Press?
Try the Cable Supine Reverse Fly, Upright Barbell Row or the Band Y-raise. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Standing Palms In Press the same as the standing dumbbell palms in press?
Yes. The Dumbbell Standing Palms In Press is also commonly called the standing dumbbell palms in press. Different gyms and training programs label it differently, but "standing dumbbell palms in press" refer to this same movement.
