A shoulder press variation where you rotate the dumbbells during the lift to target all three heads of the deltoids.
- +Targets front, side, and rear delts
- +Improves shoulder mobility and stability
- +Great for overall shoulder development
- –Requires good shoulder mobility
- –Can strain wrists and elbows if done incorrectly
- –More technical than a standard shoulder press
This exercise targets:
Shoulders
Front Delts
Side Delts
Rear Delts
Rotator Cuff
–
Triceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Sit or stand tall, core braced, feet planted, dumbbells at shoulder height
- Start palms facing you, elbows in front of ribs (like the top of a curl)
- Press upward while rotating palms to face forward by halfway up
- Finish with arms straight overhead, biceps near ears, shoulders down
- Lower slowly, rotating palms back toward you as elbows come forward
- Keep ribs down and back neutral; don’t arch or lean
- Exhale as you press, inhale as you lower; use controlled reps with light-moderate weight