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Adding the Dumbbell Shoulder Press to your shoulder routine will give you that well-developed look you need for the bodybuilding stage.

Move of the Week: Seated Dumbbell Shoulder Press

Smash your shoulders with this dumbbell destroyer

Adding the move to your shoulder routine will give you that well-developed look you need for the bodybuilding stage

Target muscle: Anterior (front) deltoids

Execution:

  • Step One: Grab two dumbbells and sit on a bench with a back support.
  • Step Two: Bring the dumbbells up to shoulder height with your palms facing forward. This is your starting position.
  • Step Three: Press the dumbbells upward until your arms are extended overhead.
  • Step Four: Slowly lower the dumbbells back down to the sides of your shoulders and repeat the action.

* Exhale when you press the dumbbells up and inhale when you lower your arms to the starting position.

Bring the dumbbells up to shoulder height with your palms facing forward. This is your starting position.

Important points:

  • When you do your presses while seated with dumbbells you get a wider range of motion because your shoulders are left to work independently of each other as opposed to when performing the standing military press with a barbell.
  • Keep your head and back straight with your knees slightly bent and your body tight while relaxing your chest.
  • Focus on the shoulder muscles when you execute the lift.
  • You can also perform the Arnold press as variation where you press the weight with your palms facing you, pressing it straight up and then lowering it back down to the original position by rotating your wrists again so that your palms face you.
  • You can also stand upright while pressing the dumbbells up over your head. Performing this exercise with one arm at a time will force your abdominal muscles to work harder to stabilize your body.
  • The main muscle which is targeted is the anterior deltoid but the exercise will also hit the lateral (side) and posterior (rear) deltoids to a lesser degree.
  • Muscles and tendons surrounding the shoulder joint (the rotator cuff) are activated in this exercise. Other muscles offering assistance are the trapezius, lats and rhomboids.

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