Neutral-Grip Dumbbell Shoulder Press

What is the Neutral-Grip Dumbbell Shoulder Press?

The neutral-grip dumbbell shoulder press is an overhead press done with the palms facing each other instead of forward. That neutral hand position keeps the shoulders in a more externally-rotated, friendlier alignment, so it’s a common swap for lifters whose shoulders complain about a standard palms-forward press while still building the front and side delts.

Muscles worked

Primary: Shoulders

The front and side deltoids press the dumbbells overhead by flexing and abducting the shoulder from ear height to lockout, with the palms facing in.

Secondary: Triceps

The triceps extend the elbows to lock the dumbbells out at the top of each 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.

Mechanics

A bilateral vertical press with a neutral grip: the shoulders flex and the elbows extend to move the dumbbells from shoulder height to lockout, palms facing each other throughout. As a compound it loads the delts and triceps, and the neutral grip keeps the elbows tracking a little more in front of the body, which many lifters find easier on the shoulder joint than a pronated grip.

Form cues

• •Hold the dumbbells with palms facing each other and start them at about ear height by your shoulders.
• •Press straight up and slightly together, keeping the palms facing in the whole way.
• •Let the elbows track slightly in front of the body rather than flaring wide out to the sides.
• •Lower under control to the same ear-height start each rep instead of dropping into the bottom.

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

• •Standard dumbbell overhead press: palms forward for a bit more side-delt emphasis.
• •Arnold press: rotating from palms-in to palms-forward to add front-delt range.
• •Seated neutral-grip press: a back pad removes balance demand so you can press heavier.
• •Landmine press: another shoulder-friendly angled press for cranky shoulders.

Overhead Press

Shoulders · Barbell

Dumbbell Overhead Press

Shoulders · Dumbbell

Lateral Raise

Shoulders · Dumbbell

Cable Lateral Raise

Shoulders · Cable

Rear Delt Fly

Shoulders · Dumbbell

Programming: sets, reps & when to use it

Train the neutral-grip dumbbell press as a primary or secondary shoulder builder in the library’s 8–12 rep range where the dumbbells stay controllable. Reach for it whenever a palms-forward press aggravates your shoulders, since it keeps you pressing pain-free, and let the weaker arm set the load. Pair it with lateral raises to add the side-delt work the neutral grip de-emphasises slightly.

Frequently asked questions