front and side delt builder that loads the press through a rotation
starting with your palms facing you puts the front delt in a lengthened,
internally rotated position, so the press begins from more stretch than a
straight dumbbell press
the rotation is under load the whole way, so expect less weight than a plain
dumbbell press
Execution
Sit on a bench with back support or stand with your feet shoulder-width apart.
Hold the dumbbells at shoulder height with your palms facing you, as at the top
of a curl. Brace your trunk.
rotate your palms outward as you start pressing
keep rotating until your palms face forward at eye level
press to lockout with your palms facing forward
reverse the rotation on the way down
finish at shoulder height with your palms facing you again
Let the rotation happen through the press rather than before it. Rushing it
turns the lift into a dumbbell press with a flourish at the bottom.
Purpose
front and side delt builder that loads the press through a rotation
starting with your palms facing you puts the front delt in a lengthened,
internally rotated position, so the press begins from more stretch than a
straight dumbbell press
the rotation is under load the whole way, so expect less weight than a plain
dumbbell press
Execution
Sit on a bench with back support or stand with your feet shoulder-width apart.
Hold the dumbbells at shoulder height with your palms facing you, as at the top
of a curl. Brace your trunk.
rotate your palms outward as you start pressing
keep rotating until your palms face forward at eye level
press to lockout with your palms facing forward
reverse the rotation on the way down
finish at shoulder height with your palms facing you again
Let the rotation happen through the press rather than before it. Rushing it
turns the lift into a dumbbell press with a flourish at the bottom.