deltoids exercises
build bigger deltoids

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Dumbbell Deltoid (Shoulder) Press

This is a great exercise for the front deltoid, while also working the medial and posterior deltoids to a lesser degree. Works the deltoids over a long range of motion.

Performing the exercise:

- for the starting position, grasp two dumbbells, raise them to your shoulders with your elbows bent at at 90 degree angle with your palms facing forward (you can also do this exercise with palms facing inwards)
- notice that the elbows and shoulders are not directly pressed back but slightly inwards to prevent shoulder injuries from occurring
- slowly raise them directly upward, from your shoulders until they almost touch in the middle directly above your head at straight arms' length. Your arms are almost fully extended while still maintaining a slight bend at your elbows.
- slowly lower the dumbbells to the starting position. Your elbows are at or slightly below your shoulder level (for greater range of motion) and repeat the movement for the desired number of repetitions.
- breathe out as you raise the dumbbells and breathe in as you lower the dumbbells.
- do about 4 - 5 sets with 8 -12 reps. I like to do a lighter set for the first set just as a warm-up.

My exercise video demonstrating how to do the dumbbell shoulder press exercise:

A variation of this exercise is the Hammer Shoulder Press and the Arnold Press




The Complete Book of Shoulders and Arms
by Kurt Brungardt, Brett Brungardt, Mike Brungardt



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