How to Do It
- Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
- Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
- Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Range of Motion
Palms facing you at shoulder height to palms forward at full lockout overhead.
Common Mistakes to Avoid
- ×Not rotating the wrists fully through the movement
- ×Arching the lower back excessively
- ×Rushing the rotation instead of using a smooth, controlled arc
Prescription
3Sets
10-15Reps
Rest interval60-90 sec
Goal
Hit all three deltoid heads in a single compound movement
Body Part
ShouldersEquipment
Dumbbell
Muscles Worked
PrimaryDelts
Secondary
TricepsUpper Chest
