Standing Palms-In Dumbbell Press

Also called neutral grip shoulder press, palms-in dumbbell press and hammer press.

Works

Shoulders, plus triceps

Equipment

Dumbbells

Level

Intermediate

Type

Compound

How to do it

Setup. 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.

1. Continue to maintain a neutral grip throughout the entire exercise. Slowly lift the dumbbells up until your arms are fully extended.
2. While inhaling lower the weights down until your arm is at a 90 degree angle again.
3. Repeat for the recommended amount of repetitions.

Cues

• Palms face each other.
• Elbows slightly forward.
• Press straight up.
• Lower to shoulder height.

Common mistakes

• Arching the low back.
• Flaring the elbows.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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