Neutral-Grip Dumbbell Press
Muscles worked
Instructions
- 1Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
- 2Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.
- 3Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
- 4Pause, then extend the elbow and return to the starting position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Neutral-Grip Dumbbell Press
The neutral-grip dumbbell press, palms facing each other, reduces the external shoulder rotation required by the classic pronated grip, often making it more comfortable for people with sensitive shoulders. The movement remains a full press that works the chest, front delts and triceps, with the added bonus of better triceps involvement at lock-out.
check_circleBenefits
- check_circleMore shoulder-friendly joint position
- check_circleGood triceps involvement at the end of the movement
- check_circleSimple alternative to the classic pronated-grip press
lightbulbExecution tips
- lightbulbKeep the wrists aligned with the forearms throughout
- lightbulbLower until the dumbbells nearly touch the torso
- lightbulbPrioritize this movement if the classic press causes shoulder discomfort
warningCommon mistakes
- warningElbows flaring out too much despite the neutral grip
- warningCut-short range of motion out of fear of going too low
- warningExcessive lower-back arch to help the press
helpFrequently asked questions
Does this movement target the chest less?expand_more
Slightly, in favor of the triceps, but the difference stays moderate compared to the classic press.
Is it suitable for beginners?expand_more
Absolutely, the neutral grip is often more natural and intuitive for discovering the pressing motion.
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