Presses : Develop the front and side heads of the deltoids muscles. By
using dumbbells in this manner - lowering them well down in front - you
get a tremendous range of motion.
1) In a
standing position, elbows at sides, grasp one dumbbell in each hand and
raise the weights to your shoulders, palms turned toward you.
2) In one
smooth motion, press the weights up overhead - not quite to the point
where they are locked out - and at the same time rotate your hands,
thumbs turning inward, so that your palms face forward at the top of the
3) Hold here
for a moment, then reverse the movement, lowering the weights and
rotating your hands back to the starting position. Don't get so
concerned with pressing the weight overhead that you begin to sway and
cheat; this movement should be done strictly, keeping the dumbbells
fully under control. By not locking the arms out when you press the
weight overhead, you keep the stress on the shoulders muscles the whole
time. This exercise is half lateral raise and half dumbbell press, and
works both the anterior and medial heads of the deltoids thoroughly.
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