Neutral-Grip Dumbbell Shoulder Press

How to perform the Neutral-Grip Dumbbell Shoulder Press

1. Sit or stand tall holding two dumbbells at shoulder height with the palms facing each other in a neutral grip.
2. Keep the wrists stacked over the elbows and the elbows slightly in front of the torso rather than flared wide.
3. The neutral grip keeps the shoulders in a more externally rotated, comfortable position than a palms-forward press.
4. Press the dumbbells straight up until they nearly meet overhead with the palms still facing each other.
5. This grip is a common choice for lifters whose shoulders bark under a traditional pronated overhead press.
6. Lower under control until the elbows drop to about shoulder height, then press again without letting the dumbbells drift apart.

Suggested working range: 8–12 reps. Default progression: double progression.

Common mistakes

• •Letting the dumbbells drift apart at the top instead of keeping the neutral grip stacked.
• •Flaring the elbows out wide, which cancels the shoulder-friendly neutral position.
• •Overextending the lower back to grind the last few reps.
• •Bouncing out of the bottom instead of pressing from a controlled shoulder-height start.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.