Neutral-Grip Dumbbell Shoulder Press
A dumbbell overhead press with the palms facing each other.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Vertical push
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Stand tall or sit upright on a stable bench with a dumbbell at each shoulder.
- Turn the palms toward each other and keep the elbows slightly forward.
Do the rep
- Press both dumbbells overhead while the palms keep facing each other.
- Straighten both elbows without leaning back.
- Lower both dumbbells to shoulder height under control.
What counts as a rep
A rep counts when both elbows straighten overhead and both dumbbells return to shoulder height with the palms facing each other.
A rep counts when both elbows straighten overhead and both dumbbells return to shoulder height with the palms facing each other.
Breathing
Exhale as you lift; inhale as you lower.
Cues
- Keep the palms facing in.
- Keep the ribs down.
- Move both arms together.
Common mistakes
Turning out of the neutral grip
What you seeThe palms turn forward as the dumbbells rise.
FixUse less load and keep the handles parallel through the press.
The neutral grip distinguishes this press variant.
Stop the set if
- Stop if you feel sharp pain.
- Stop if either shoulder hurts or the overhead position becomes unstable.
- End the set when you cannot meet the stated rep standard under control.
General educational content, not individual coaching or medical advice.
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