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.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Standing Palms In Press

Dumbbell Standing Palms In PressPlay demonstration
Primary muscle
Delts
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Triceps, Chest

How to perform Dumbbell Standing Palms In Press
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Dumbbell Arnold PressPlay demonstration

    1. Dumbbell Arnold Press

    99% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound

    It uses the same equipment and still works the delts.

    How to perform this exercise
    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
  2. Dumbbell Cuban PressPlay demonstration

    2. Dumbbell Cuban Press

    99% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down.
    2. Keeping your core engaged and your elbows slightly bent, press the dumbbells up and overhead until your arms are fully extended.
    3. Rotate your wrists so that your palms are facing forward.
    4. Slowly lower the dumbbells back to the starting position, rotating your wrists back to the starting position as you do so.
    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
    • Dumbbell
    • Intermediate
    • Compound

    The same equipment, taken with an overhand grip.

    How to perform this exercise
    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
  4. Dumbbell Shoulder Press

    4. Dumbbell Shoulder Press

    95% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
    2. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
    3. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
    4. Now, exhale and push the dumbbells upward until they touch at the top.
    5. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
    6. Repeat for the recommended amount 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
  5. Dumbbell W-pressPlay demonstration

    5. Dumbbell W-press

    95% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with a dumbbell in each hand, palms facing forward.
    2. Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
    3. Press the dumbbells upward until your arms are fully extended overhead.
    4. Lower the dumbbells back to shoulder height.
    5. 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
  6. Standing Dumbbell Press

    6. Standing Dumbbell Press

    95% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.
    2. Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
    3. Pause, and slowly return the weight to the starting position.

    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
  7. Kettlebell Two Arm Military PressPlay demonstration

    7. Kettlebell Two Arm Military Press

    95% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
  8. Dumbbell Standing Alternate Overhead PressPlay demonstration

    8. Dumbbell Standing Alternate Overhead Press

    93% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward.
    2. Press one dumbbell overhead, fully extending your arm.
    3. Lower the dumbbell back to shoulder level.
    4. Repeat with the other arm.
    5. Continue alternating arms for the desired number of repetitions.

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

    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
  9. Dumbbell Standing One Arm Palm In PressPlay demonstration

    9. Dumbbell Standing One Arm Palm In Press

    92% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing inwards.
    2. Engage your core and keep your back straight.
    3. Press the dumbbell upwards until your arm is fully extended.
    4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

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

    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
  10. Barbell Standing Bradford PressPlay demonstration

    10. Barbell Standing Bradford Press

    91% match
    • Delts
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold the barbell in front of your shoulders with an overhand grip.
    2. Press the barbell overhead, fully extending your arms.
    3. Lower the barbell back down to the starting position.
    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

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology