Dumbbell Shoulder Press with Rotation
Differentiation: Mechanics
This variation of a Military Press is unique. Here is how: it involves a more complex movement of smoothly rotating your hands from a palms-facing-each other position at the beginning of each rep | to a palms-out position at the end of each rep. This movement engages your front deltoids | as well as your middle deltoids. You also use dumbbells. Using dumbbells ensures each shoulder lifts the same amount of weight. Using equal weight increases the overall symmetry and strength of your deltoids.
Starting Position
To get into starting position, do this...
1) Locate a movable military bench.
2) Obtain two dumbbells.
3) While holding a dumbbell in each hand, sit on the bench.
4) ...with your back flat against the pad.
5) Place your feet flat on the floor, shoulder-width apart.
6) Raise dumbbells up to shoulder height - with your palms facing each other.
7) For heavier weight, rest the dumbbells on the top of your thighs about 2 inches from your knee until ready to begin. You can use your thigh to help push each dumbbell up - one at a time.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight, exhale as you press upwards while flexing your deltoids
3) ...until your arms are almost fully extended and pointed overhead.
4) Hold the contraction for a count of one second.
5) Then, inhale as you lower the dumbbells to the starting position using a slow and controlled movement.
6) Repeat reps for a full set.
7) When your set is complete, lower each dumbbell to your thigh and then to the floor.
Proper Form
Pay special attention to following proper form by...
Be sure to maintain a tight core, which will prevent you from compromising the position of your spine and help prevent injury.
Your palms should start by facing each other, and rotate as you lift, so they are facing forward at the top of the movement.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Appearing in the Video
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Tip
Do not lock out every single rep, otherwise you will become tired too easily.