💪How to Variable-Grip Dumbbell Shoulder Press

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🔥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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