dumbbell standing palms in press: technique and muscles worked

Animated demonstration of dumbbell standing palms in press

How to do this exercise

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

Equipment: Dumbbells
Body part: Shoulders
Target muscle: Triceps Anterior deltoid Lateral deltoid
Secondary muscle: Trapezius Rectus abdominis Transverse abdominis

Hypertrophy grade

Good7 / 10

Nemeo’s take

The standing military press with dumbbells offers excellent shoulder stimulation and allows for long-term progression. However, the necessary stability (core bracing and balance) sometimes limits the usable load compared to a seated or guided version, which makes it more of a versatile tool than an isolation specialist. The exercise remains technically demanding and generates a good fatigue/stimulus ratio. Ideal for those who want to combine core strengthening and deltoid work.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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dumbbell standing palms in press

How to do this exercise

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