Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Shoulders · Dumbbell
Dumbbell Standing Palms in Press
Dumbbell Standing Palms in Press is an intermediate compound strength exercise that works the delts (shoulders), with the triceps assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Triceps · Triceps Brachii
How to do 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.
- Press the dumbbells overhead by extending your arms fully without locking your elbows.
- Lower the dumbbells back to head height in a controlled motion, keeping your core engaged and back straight.
- 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.
Dumbbell Standing Palms in Press alternatives
More delts exercises
Dumbbell Standing Palms in Press FAQ
What muscles does Dumbbell Standing Palms in Press work?
Dumbbell Standing Palms in Press mainly works the delts in the shoulders (Anterior Deltoids). The triceps work as secondary muscles.
What equipment do you need for Dumbbell Standing Palms in Press?
You need a dumbbell.
How many sets and reps of Dumbbell Standing Palms in Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Standing Palms in Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Dumbbell Standing Palms in Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Standing Palms in Press?
Other exercises for the delts include Barbell Standing Military Press, Arnold Press Cable Resistance Band Standing, Bodyweight Standing Military Press and Weighted Standing Shoulder Press With Plate.
For developers
Use Dumbbell Standing Palms in Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_SINMXV" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_SINMXV", "name": "Dumbbell Standing Palms in Press", "model": "male", "target": "Delts", "equipment": "Dumbbell", "media": { "mp4": "https://…/ex_SINMXV/mp4-720.mp4?…", "poster": "https://…/ex_SINMXV/poster.jpg?…" } }