# Standing Reverse Grip Dumbbell Shoulder Press

A standing dumbbell overhead press with the palms facing you throughout, targeting the front delts with triceps assistance. The elbows start in front of the chest, which keeps the press in front of the body.

- Intermediate · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-standing-palms-in-press/video/male.mp4
- HTML: https://seto.fit/exercises/standing-reverse-grip-dumbbell-shoulder-press/

## Muscles worked

- Front delts: 9/10
- Triceps: 6/10
- Upper chest: 5/10
- Side delts: 4/10
- Serratus anterior: 4/10
- Rotator Cuff: 3/10

## How to do the Standing Reverse Grip Dumbbell Shoulder Press

1. Stand tall, holding dumbbells in front of your face, palms facing you.
2. Keep your elbows in front of your chest and the dumbbells side by side.
3. Press the dumbbells upward until your arms are straight above your shoulders.
4. Lower back to face level without rotating your palms.

### Full technique — 7 steps

1. Stand tall with feet about hip width apart and a dumbbell in each hand.
2. Hold the dumbbells in front of your face with palms facing you and elbows bent in front of your chest.
3. Keep the dumbbells side by side with forearms vertical and elbows close together.
4. Squeeze your glutes, tighten your stomach, and keep your ribs in line with your pelvis.
5. Press the dumbbells upward until your arms are extended overhead.
6. Keep your palms facing you without rotating them as you press.
7. Lower the dumbbells back to face level along the same path for the next rep.

## Common mistakes

- Leaning back into an incline press
- Rotating the palms into an Arnold press
- Elbows flaring too wide
- Letting dumbbells drift too far forward
- Stopping short of full overhead extension

## Form cues

- Keep ribs down
- Squeeze glutes hard
- Keep forearms vertical
- Palms face you throughout
- Press straight overhead

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Half Kneeling Landmine Press](https://seto.fit/exercises/half-kneeling-landmine-press/), [Two Hand Landmine Press](https://seto.fit/exercises/two-hand-landmine-press/)
- **Kettlebell**: [Alternating Kettlebell Press](https://seto.fit/exercises/alternating-kettlebell-press/), [Half Kneeling Kettlebell Press](https://seto.fit/exercises/half-kneeling-kettlebell-press/)
- **No equipment**: [Elevated Close Grip Pike Push-Up](https://seto.fit/exercises/elevated-diamond-pike-push-up/), [Seated EZ Bar Overhead Press](https://seto.fit/exercises/seated-ez-bar-overhead-press/)
- **Weight plates**: [Plate Overhead Press](https://seto.fit/exercises/plate-overhead-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Dumbbell Shoulder Press](https://seto.fit/exercises/alternating-dumbbell-shoulder-press/) — Beginner
- Easier: [Dumbbell Shoulder Press](https://seto.fit/exercises/dumbbell-shoulder-press/) — Beginner
- **This exercise: Standing Reverse Grip Dumbbell Shoulder Press — Intermediate**
- Harder: [Alternating Standing Arnold Press](https://seto.fit/exercises/alternating-standing-arnold-press/) — Intermediate
- Harder: [Barbell Z Press](https://seto.fit/exercises/barbell-z-press/) — Advanced

## Quick answers

### What muscles does the Standing Reverse Grip Dumbbell Shoulder Press work?

Primary: Front delts 9/10. Also works: Triceps 6/10, Upper chest 5/10, Side delts 4/10, Serratus anterior 4/10.

### When should I do the Standing Reverse Grip Dumbbell Shoulder Press in a workout?

Accessory. Goes after the main lifts. ≈ 9 min with rest.

### How many sets and reps of the Standing Reverse Grip Dumbbell Shoulder Press?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 4 reps in reserve.

### What can I do instead of the Standing Reverse Grip Dumbbell Shoulder Press?

Barbell: Half Kneeling Landmine Press, Two Hand Landmine Press. Kettlebell: Alternating Kettlebell Press, Half Kneeling Kettlebell Press. No equipment: Elevated Close Grip Pike Push-Up, Seated EZ Bar Overhead Press. Weight plates: Plate Overhead Press.

### What is an easier version of the Standing Reverse Grip Dumbbell Shoulder Press?

Dumbbell Shoulder Press (Beginner), Alternating Dumbbell Shoulder Press (Beginner).

### What is a harder version of the Standing Reverse Grip Dumbbell Shoulder Press?

Alternating Standing Arnold Press (Intermediate), Barbell Z Press (Advanced).

How we rate exercises: https://seto.fit/guides/methodology/

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