10 Best Dumbbell Standing Palms In Press Alternatives for Shoulder Pain

The Dumbbell Standing Palms In Press is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Arnold Press, the Dumbbell Cuban Press and the Dumbbell Standing Overhead Press.

Dumbbell Standing Palms In PressWatch the Dumbbell Standing Palms In Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Standing Palms In Press

The steps for the Dumbbell Standing Palms In Press itself, so you can judge how close each substitute below really is.

Delts, with triceps, chest · Dumbbell · Intermediate · Compound

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

The 10 Best Dumbbell Standing Palms In Press Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Standing Palms In Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Arnold PressPlay demonstration

    1. Dumbbell Arnold Press

    99% match

    Delts · Intermediate · Compound

    It uses the same equipment and still works the delts.

    • Dumbbell
    How to perform it
    1. Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
    2. Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
    3. Rotate your wrists as you lift, so that your palms end up facing forward at the top of the movement.
    4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Standing Palms In Press
    • Equipment: free weights, the same as the Dumbbell Standing Palms In Press
    • Body position: standing, the same as the Dumbbell Standing Palms In Press
  3. Dumbbell Standing Overhead PressPlay demonstration

    3. Dumbbell Standing Overhead Press

    96% match

    Delts · Intermediate · Compound

    The same equipment, taken with an overhand grip.

    • Dumbbell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward.
    2. Press the dumbbells upward until your arms are fully extended overhead.
    3. Pause for a moment at the top, then slowly lower the dumbbells back down to shoulder level.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Standing Palms In Press
    • Equipment: free weights, the same as the Dumbbell Standing Palms In Press
    • Body position: standing, the same as the Dumbbell Standing Palms In Press
  7. Kettlebell Two Arm Military PressPlay demonstration

    7. Kettlebell Two Arm Military Press

    95% match

    Delts · Intermediate · Compound

    A good swap when you have a kettlebell to work with, and it still works the delts.

    • Kettlebell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder level with your palms facing forward.
    2. Engage your core and press the kettlebells overhead, fully extending your arms.
    3. Pause for a moment at the top, then slowly lower the kettlebells back to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Standing Palms In Press
    • Equipment: free weights, the same as the Dumbbell Standing Palms In Press
    • Body position: standing, the same as the Dumbbell Standing Palms In Press

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