Exercise guide · Beginner · Compound

Controlled Style Dumbbell Standing Palms in Press: How to Do It & Muscles Worked

The dumbbell standing palms in press is a shoulder exercise that targets the deltoids, with secondary emphasis on the triceps and chest. It involves pressing dumbbells overhead while keeping the palms facing inward, which can be easier on the shoulder joints compared to a traditional overhead press.

Primary muscles
Shoulders
Secondary muscles
Triceps , Chest
Equipment
Dumbbell
Level · type
Beginner · Compound
Demonstration of the controlled style dumbbell standing palms in press
Front view: muscles worked by the controlled style dumbbell standing palms in press. Primary: shoulders. Secondary: triceps and chest.
Back view: muscles worked by the controlled style dumbbell standing palms in press. Primary: shoulders. Secondary: triceps and chest.
Primary Secondary

How to do the controlled style dumbbell standing palms in press

  1. Step 1: Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing inwards.
  2. Step 2: Keeping your core engaged and your back straight, press the dumbbells upwards until your arms are fully extended overhead.
  3. Step 3: Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. Maintain controlled form throughout.
  4. Step 4: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the controlled style dumbbell standing palms in press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Controlled Style Dumbbell Standing Palms in Press alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.