Standing palms-in shoulder press

The standing palms-in shoulder press is a dumbbell exercise targeting the shoulders. It can be performed in strength-focused rep ranges, such as 5-8 reps per set, or for higher reps to build muscle or for conditioning.


  1. The standing position encourages core strength and a neutral lower back position
  2. A neutral grip may be more shoulder-friendly than pressing with the palms facing forward
  3. Builds size and strength in the deltoids and triceps

Standing palms-in shoulder press Images


Standing palms-in shoulder press Instructions

Standing palms-in shoulder press muscle diagram
  1. Start by having a dumbbell in each hand with your arm fully extended to the side using a neutral grip. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbells up until you create a 90 degree angle with your arms. Note: Your forearms should be perpendicular to the floor. This the starting position.
  2. Continue to maintain a neutral grip throughout the entire exercise. Slowly lift the dumbbells up until your arms are fully extended.
  3. While inhaling lower the weights down until your arm is at a 90 degree angle again.
  4. Repeat for the recommended amount of repetitions.

Variation: This exercise can be performed with a dumbbell in one arm and another holding on to an incline bench. This is another great way to add variety to your routines and keep them interesting.