Shoulders · Dumbbell
Dumbbell Standing Palms in Press
How to do the dumbbell standing palms in press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Stand with a dumbbell in each hand racked at shoulder height, palms facing each other in a neutral grip. Brace your core and press both dumbbells straight overhead until your arms are fully extended, keeping your palms facing in. Lower them back to your shoulders under control and repeat for reps.
- 1Feel your front delts and triceps drive the dumbbells up
- 2Keep your palms facing each other through the whole press
- 3Brace your core to keep your torso upright
Common mistakes
- Don't lean back or arch your lower back
- Avoid letting your elbows drift forward at the bottom
- Don't shrug your shoulders toward your ears
Muscles worked
The dumbbell standing palms in press mainly works the front delts and triceps, with the side delts, forearms, upper chest, upper traps, and upper abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsSupport
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower TrapsMinor
- Lower AbsMinor
Kovo programs the dumbbell standing palms in press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.