Smart Workout Diary

Dumbbell Seated Press Palms In

The seated neutral-grip dumbbell shoulder press is a compound upper-body exercise performed while seated with the palms facing each other. It primarily trains the deltoids, with the triceps assisting to press the dumbbells overhead. It supports shoulder strength, muscle development, and overhead pressing control.

Demonstration

Dumbbell Seated Press Palms In — demonstration 1
Dumbbell Seated Press Palms In — demonstration 2

Instructions

  1. Set up a bench with an upright backrest and sit with both feet flat on the floor.
  2. Raise the dumbbells to shoulder height, keeping your palms facing each other and your wrists stacked over your elbows.
  3. Brace your torso by keeping your back supported, chest tall, and ribs from flaring excessively.
  4. Press upward until the dumbbells are overhead and your elbows are nearly straight, without forcefully locking them.
  5. Lower slowly to shoulder height under control, then repeat without bouncing or using momentum.
Muscle Group
Delts
Other Muscle Groups
Triceps
Type
Strength
Mechanics
Compound
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a manageable load. Choose dumbbells that let you keep the same controlled path on every repetition.
  2. Keep the wrists neutral. Do not let them bend backward as you press.
  3. Control the bottom position. Lower only as far as you can while keeping your shoulders comfortable and torso stable.
  4. Breathe steadily. Exhale during the press and inhale as you lower the dumbbells.
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