10 Best Standing Palms-in Dumbbell Press Alternatives for Gym & Home
What can I do instead of Standing Palms-in Dumbbell Press? Use vertical-press variations like a neutral-grip seated dumbbell press, single-arm landmine press, or pike push-up to hit the delts. Cue: keep a neutral grip, tuck elbows ~30 degrees, and drive upward through the palms to bias anterior and lateral deltoid activation and limit impingement.
Original Exercise: Standing Palms-in Dumbbell Press
How to Perform Standing Palms-in Dumbbell Press
- Start by having a dumbbell in each hand with your arm fully extended to the side using a neutral grip. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbells up until you create a 90 degree angle with your arms. Note: Your forearms should be perpendicular to the floor. This the starting position.
- Continue to maintain a neutral grip throughout the entire exercise. Slowly lift the dumbbells up until your arms are fully extended.
- While inhaling lower the weights down until your arm is at a 90 degree angle again.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best Standing Palms-in Dumbbell Press Alternatives
1. Dumbbell W-press
99.4% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
- Press the dumbbells upward until your arms are fully extended overhead.
- Lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
2. Dumbbell Arnold Press
99.4% MatchHow to perform this exercise
- Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
- Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
- Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
3. Dumbbell Shoulder Press
99.4% MatchHow to perform this exercise
- 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.
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
- Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
- Now, exhale and push the dumbbells upward until they touch at the top.
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
4. Dumbbell Cuban Press V. 2
98.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down.
- Keeping your core engaged and your back straight, press the dumbbells straight up overhead until your arms are fully extended.
- Rotate your wrists so that your palms are facing forward.
- Lower the dumbbells back down to shoulder height, rotating your wrists back to the starting position.
- Repeat for the desired number of repetitions.
5. Cuban Press
98.7% MatchHow to perform this exercise
- Take a dumbbell in each hand with a pronated grip in a standing position. Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position. This will be your starting position.
- To initiate the movement, externally rotate the shoulders to move the upper arm 180 degrees. Keep the upper arms in place, rotating the upper arms until the wrists are directly above the elbows, the forearms perpendicular to the floor.
- Now press the dumbbells by extending at the elbows, straightening your arms overhead.
- Return to the starting position as you breathe in by reversing the steps.
- Repeat for the recommended amount of repetitions.
6. Dumbbell Scott Press
95.4% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
- Press the dumbbells upward until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
7. Barbell Standing Close Grip Military Press
95.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, hands slightly closer than shoulder-width apart.
- Lift the barbell to shoulder height, keeping your elbows close to your body.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height.
- Repeat for the desired number of repetitions.
8. Barbell Standing Wide Military Press
95.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, slightly wider than shoulder-width.
- Lift the barbell to shoulder height, keeping your elbows slightly in front of the bar.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height and repeat for the desired number of repetitions.
9. Barbell Shoulder Press
95.4% MatchHow to perform this exercise
- Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
- Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
- Lower the bar down to the shoulders slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Repeat for the recommended amount of repetitions.
10. Anti-Gravity Press
95.4% MatchHow to perform this exercise
- Place a bar on the ground behind the head of an incline bench.
- Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to bring the bar near your chest. This will be your starting position.
- To begin, press the barbell out in front of your head by extending your elbows. Keep your arms parallel to the ground throughout the movement.
- Return to the starting position and repeat to complete the set.
Why You Might Need a Standing Palms-in Dumbbell Press Alternative
You might swap the Standing Palms-in Dumbbell Press for shoulder pain management, limited equipment, or to correct movement flaws. Palms-in pressing reduces external rotation demand; some lifters still feel AC joint or rotator cuff irritation. Alternatives let you change arm path, load distribution, and stabilization demands to reduce pain and maintain stimulus. For rehab or shoulder sensitivity, choose a variation that keeps the humeral head centered (cue: avoid internal rotation and limit end-range abduction) so the anterior deltoid and supraspinatus aren’t overloaded while still producing vertical pressing torque.
How to Choose the Right Substitute
Select a substitute based on equipment, desired deltoid emphasis, and stability demands. If you lack dumbbells, use a landmine press to preserve a neutral wrist and reduce glenohumeral shear (cue: keep a straight wrist and lead with the elbow). For unilateral imbalances choose single-arm strict presses to force scapular stability and core anti-rotation. For rehab or mobility limits favor incline or neutral-grip seated presses that shorten lever arm and reduce impingement risk. Prioritize exercises that allow progressive overload, full range under control, and maintain scapular upward rotation and neutral spine.
Frequently Asked Questions
What muscles does Standing Palms-in Dumbbell Press work?
It primarily targets the anterior and lateral deltoids while recruiting the triceps for lockout and the serratus/scapular stabilizers for upward rotation. The neutral grip shifts some load from external rotators to the anterior delt and reduces shoulder external rotation torque.
What is the best bodyweight alternative to Standing Palms-in Dumbbell Press?
The pike push-up is the top bodyweight option because it reproduces a vertical pressing vector and stresses the anterior/lateral delts. Cue: form an inverted V, hinge at the hips, lower your head between the hands, and push up while keeping the scapulae packed to maximize deltoid activation.
Can I build muscle without doing Standing Palms-in Dumbbell Press?
Yes. Build shoulder muscle with other vertical presses, single-arm landmine or dumbbell presses, and progressive overload by increasing load, reps, or time under tension. Maintain full ROM, control eccentric phases, and cue scapular upward rotation and neutral spine to ensure effective deltoid loading.
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