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Variable-Grip Dumbbell Shoulder Press
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EXERCISE TECHNIQUE (MOVEMENT): During the press, rotate the dumbbells so your palms face together (neutral grip) at the midpoint, finishing the upward press with your palms facing forward (pronated grip) at lockout.
Exercise Variations
- Standing variable-grip dumbbell press. Performing the exercise while seated upright is the stricter version than standing and prevents cheating the dumbbells upward using momentum.
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Muscles Involved in Seated Variable-Grip Dumbbell Shoulder Press
- MAIN MUSCLES: deltoid (front, middle), triceps (except long head), supraspinatus
- SECONDARY MUSCLES: deltoid (rear), pectoralis major (upper), trapezius (upper), biceps (long head), serratus anterior, triceps (long head)
- ANTAGONISTS: latissimus dorsi, biceps, pectoralis major (lower)
Key Points & Common Mistakes
- Sit erect on a shoulder press bench with your head, upper back, and hips pressed against the pads. If one is not available, you can straddle a flat bench, but be sure to sit in an erect position with your feet flat on the floor.
- The dumbbell handles should be in line with each other and parallel to the floor.
- Keep your wrists straight and directly above your elbows.
- Maintain your erect torso position.
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Closing Thoughts
Variable-grip dumbbell shoulder press will have slightly different effect on your shoulder and forearm muscles, and the twisting action mimics that od punching in martial arts.
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