---
title: "Dumbbell Standing Palms in Press"
description: "Stand with your feet shoulder-width apart, holding a dumbbell in each hand at head height with your palms facing each other and elbows bent."
locale: en
slug: dumbbell-standing-palms-in-press
url: "https://hi.fitness/exercises/dumbbell-standing-palms-in-press"
primaryMuscle: "Front delts"
secondaryMuscles: ["Triceps"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/a358c4d9-dumbbell-standing-palms-in-press.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Dumbbell Standing Palms in Press

Stand with your feet shoulder-width apart, holding a dumbbell in each hand at head height with your palms facing each other and elbows bent.

## How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at head height with your palms facing each other and elbows bent.
2. Press the dumbbells overhead by extending your arms fully without locking your elbows.
3. Lower the dumbbells back to head height in a controlled motion, keeping your core engaged and back straight.
4. Repeat for the desired number of repetitions.

## Form tips

- Avoid locking your elbows at the top of the movement.
- Breathe out as you press the dumbbells up and inhale as you lower them.
- Use a controlled motion to avoid shoulder injury.

## Similar exercises

- [Barbell Standing Military Press](https://hi.fitness/exercises/barbell-standing-military-press) - Front delts · Barbell
- [Barbell Seated Military Press](https://hi.fitness/exercises/barbell-seated-military-press) - Front delts · Barbell
- [Smith Machine Shoulder Press](https://hi.fitness/exercises/smith-machine-shoulder-press) - Front delts · Smith machine
- [Barbell Standing Shoulder Press](https://hi.fitness/exercises/barbell-standing-shoulder-press) - Front delts · Barbell
- [Seated Shoulder Press Barbell](https://hi.fitness/exercises/seated-shoulder-press-barbell) - Front delts · Barbell
- [Barbell Standing Close Grip Military Press](https://hi.fitness/exercises/barbell-standing-close-grip-military-press) - Front delts · Barbell
- [Barbell Standing Wide Grip Military Press](https://hi.fitness/exercises/barbell-standing-wide-grip-military-press) - Front delts · Barbell
- [Barbell Seated Behind Neck Military Press](https://hi.fitness/exercises/barbell-seated-behind-neck-military-press) - Front delts · Barbell