Combine Shoulder Moves with Front Dumbbell Extension Into Shoulder Press

Front Dumbbell Extension Into Shoulder Press

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Engaging both the anterior deltoids and the triceps, the Front Dumbbell Extension combined with the Shoulder Press is a potent upper body exercise. Holding the dumbbell by one side using both hands introduces a unique stability challenge, ensuring that various stabilizing muscles get worked. Initiate the movement by positioning yourself with the dumbbell held by one end using both hands, at chest height. Ensure your grip is firm, and the weight feels balanced. Extend your arms forward, driving the dumbbell away from you. Once fully extended, bring the weight back toward your chest. From this tucked position, press the dumbbell upward toward the ceiling, fully extending the arms. Keep your core engaged and back straight to prevent any leaning or compensatory movements. After reaching the top of the press, return the dumbbell back to the starting position and repeat this process. During this exercise, maintaining a rigid core and upright posture is crucial. The neutral spine will aid in stabilization, especially when pressing the weight overhead.

Common Mistakes

One common mistake is to use momentum, particularly when extending the dumbbell forward or pressing it overhead. Each phase of the exercise should be controlled, ensuring the muscles, not momentum, are doing the work. Additionally, ensure that you're not arching the back during the upward press. This can result in undue stress on the lower back. Picking an appropriate weight is also crucial. While the goal is to challenge oneself, it shouldn't come at the cost of form.

Breathing

Begin with an inhale as you prep for the forward extension. Exhale during the forward extension and as you press the dumbbell overhead. Inhale once more as you bring the weight back to its starting position. This compound movement is a fantastic addition to any upper body regimen, targeting the shoulders, chest, and triceps in a comprehensive manner.

Muscle Focus

Primary Muscles

Front Shoulders, Middle Shoulders

Secondary Muscles

Upper Chest, Serratus Anterior, Traps, Teres Major, Teres Minor, Infraspinatus, Rhomboids

Tertiary Muscles

Rear Shoulders, Core