Start
End
Standing Palms-In Dumbbell Press
برس بالدمبل واقفًا بقبضة داخلية
Target Muscles
Blue = primary · Gray = secondary
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- 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.
Important tips
Brace your torso so your lower back stays neutral.
Move through the shoulder joint — never momentum.
Control the weight on the way down as much as up.
