The dumbbell neutral press, also known as the neutral grip dumbbell press or hammer grip dumbbell press, is a variation of the traditional dumbbell shoulder press. In this exercise, the palms are facing each other, creating a neutral grip, rather than the palms facing forward as in the standard shoulder press. The neutral grip changes the angle of the wrists and engages the muscles slightly differently, providing unique benefits.
Let's get started by grabbing one dumbbell and bringing it up to shoulder height with the arm bent and your palm facing inwards.
This is the starting position.
From here extend your arm overhead until it is almost locked out, or as high as you can. Keep your palm facing inward throughout the movement.
Once done, return the dumbbell back down safely to shoulder height. This is one repetition, now repeat this for the desired amount.
Once you’ve done one arm, if required in the program and you are able to do so, repeat the exercise and the repetition with the other arm.
If you find yourself tipping backwards as you raise your arm up, put the back of your chair against a wall to help prevent this.
If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.