Dumbbell Standing One Arm Palm in Press

Setup

1. 01Stand with feet hip width apart and a dumbbell cleaned to one shoulder.
2. 02Hold the dumbbell with the palm facing in toward the head.
3. 03Brace the trunk and squeeze the glutes to lock the pelvis level.
4. 04Keep the free arm relaxed or out for balance.

Execution

1. 01Press the dumbbell straight up while keeping the palm facing in.
2. 02Finish with the biceps near the ear and the elbow locked.
3. 03Lower the dumbbell under control back to the shoulder.
4. 04Complete all reps on one side before switching arms.

Checkpoints

• -Hips stay square and level throughout the set.
• -No side lean away from the working arm.
• -The dumbbell finishes stacked over the shoulder and hip.
• -The wrist stays neutral, not bent back.

Common mistakes

• -Leaning away from the weight to shorten the press.
• -Letting the ribs flare and the low back arch.
• -Cutting the lockout short at the top.
• -Using leg drive when the set is meant to be strict.