10 Best Standing Palms-in Dumbbell Press Alternatives for Gym & Home

The Standing Palms-in Dumbbell Press is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Arnold Press, the Dumbbell Shoulder Press and the Dumbbell W-press.

Standing Palms-in Dumbbell Press

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

How to Do the Standing Palms-in Dumbbell Press

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

Delts, with triceps · Dumbbell · Intermediate · Compound

  1. 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.
  2. Continue to maintain a neutral grip throughout the entire exercise. Slowly lift the dumbbells up until your arms are fully extended.
  3. While inhaling lower the weights down until your arm is at a 90 degree angle again.
  4. Repeat for the recommended amount of repetitions.

The 10 Best Standing Palms-in Dumbbell Press Alternatives

10 substitutes, ranked by how closely each one matches the Standing Palms-in Dumbbell 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 are 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 or 4 sets of 6 to 10 reps.

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

    5. Kettlebell Two Arm Military Press

    99% 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 Standing Palms-in Dumbbell Press
    • Equipment: free weights, the same as the Standing Palms-in Dumbbell Press
    • Body position: standing, the same as the Standing Palms-in Dumbbell Press
  7. Dumbbell Scott PressPlay demonstration

    7. Dumbbell Scott Press

    95% match

    Delts · Intermediate · Compound

    The same equipment, taken with an overhand grip.

    • Dumbbell
    How to perform it
    1. Sit on a bench with a dumbbell in each hand, palms facing forward.
    2. Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
    3. Press the dumbbells upward until your arms are fully extended.
    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 or 4 sets of 6 to 10 reps.

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

How to Choose the Right Standing Palms-in Dumbbell Press 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.

Standing Palms-in Dumbbell Press FAQ

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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