How to do it
- Hold the dumbbells in front of the shoulders at chin height, palms facing you, elbows in front.
- Press up, opening the elbows and turning the palms forward as the dumbbells rise.
- Finish with the arms straight overhead and palms facing forward.
- Reverse the turn on the way down, back to palms facing you.
Common mistakes
- Rushing the rotation so the shoulders are not controlled.
- Arching the lower back.
- Going so heavy the turn becomes a jerk.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: Heavier dumbbells.
Easier: Seated dumbbell shoulder press with palms forward throughout.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- Use lighter dumbbells than for a normal shoulder press; the rotation is hard on irritable shoulders.
Swaps
Full gym: Overhead press, Seated dumbbell shoulder press, Landmine press, Pike push-up
Dumbbells and a bench: Seated dumbbell shoulder press, Pike push-up