Neutral-Grip Dumbbell Shoulder Press
A standing dumbbell press with the palms facing each other and the elbows pointing forward. The neutral grip is easier on sensitive shoulders than a flared-elbow press and keeps more work on the front delts and triceps.
Primary muscles
- Front Delts
Secondary muscles
- Side Delts
- Triceps
- Serratus Anterior
- Abs (Rectus Abdominis)
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet shoulder-width apart holding a dumbbell at each shoulder, palms facing each other, forearms vertical and elbows in front of the body.
Brace your core and squeeze your glutes.
Press the dumbbells straight up, keeping the palms facing each other.
Lock out with the arms beside your ears.
Lower back to the shoulders under control, forearms staying vertical.
Breathing: Exhale as you press, inhale as you lower.
Coaching tips
Palms face each other
Elbows forward, not out
Ribs down
Common mistakes
Letting the elbows flare out wide
Arching the lower back
Cutting the range short at the bottom
Safety notes
Choose a weight you can control without leaning back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.