Standing Dumbbell Palms in Press

Setup

1. 01Stand with feet hip width apart and clean two dumbbells to the shoulders.
2. 02Turn the palms to face each other with the elbows pointing forward.
3. 03Brace the trunk and squeeze the glutes to lock the torso.
4. 04Keep the dumbbells close to the sides of the head.

Execution

1. 01Press both dumbbells straight up while keeping the palms facing in.
2. 02Lock the elbows with the biceps near the ears.
3. 03Lower under control back to shoulder height.
4. 04Keep the grip neutral for the entire range.

Checkpoints

• -Palms stay facing each other from bottom to top.
• -Elbows stay in front of the torso, not flared out.
• -Torso stays vertical with no lean back.
• -The dumbbells travel in a straight vertical line.

Common mistakes

• -Rotating the palms out at the top and losing the neutral grip.
• -Flaring the elbows wide, which defeats the purpose of the variation.
• -Arching the low back to grind out reps.
• -Bouncing the dumbbells off the shoulders.