Home Gym Workouts 💪How to Variable-Grip Dumbbell Shoulder Press

💪How to Variable-Grip Dumbbell Shoulder Press


🔥Variable-Grip Dumbbell Shoulder Press👇

✅ One of the biggest benefits of dumbbells is that they allow a greater or freer range of motion than the barbell counterpart. ✅ Since both hands can move in any direction, you can move your arms out to your sides a bit to better focus on the middle delts, or even bring your arms more to the front (think of the Arnold press) to better recruit the front delts.

🔥 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.
Variations Shoulder Press
Variations Shoulder Press

🚨 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.

🚨 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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