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Açıklama
Seated Dumbbell Palms in Shoulder Press is a shoulder press variation popularized by bodybuilding legend Arnold Schwarzenegger. This exercise comprehensively works the anterior, medial, and posterior deltoid muscles. The unique rotation movement activates all heads of the deltoid from different angles. Initially, the palms face the body and gradually rotate outward, providing a wider range of motion. It also secondarily works the triceps and upper chest muscles. It is a versatile and effective compound exercise for shoulder development.
Adım Adım Talimatlar
- 1
Sit on a bench, hold dumbbells in both hands with your palms facing your body
- 2
Bring the dumbbells to shoulder level with elbows bent at 90 degrees
- 3
As you press your arms upward, simultaneously rotate your palms outward
- 4
At the top of the movement, your arms should be fully extended and palms facing outward
- 5
Return to the starting position in a controlled manner, rotating your palms inward again
- 6
Avoid excessively opening and closing your elbows throughout the movement
Önemli Noktalar
- ✓Hold dumbbells in front of shoulders at the start, palms facing down
- ✓Rotate palms outward as you lift your arms up
- ✓Keep your elbows close to your body, don't flare them out
- ✓Don't fully lock out your arms at the end of the movement
- ✓Rotate palms inward again as you lower down
Yaygın Hatalar
- ✗Flaring elbows too much - increases shoulder stress
- ✗Moving too fast - reduces muscle activation
- ✗Using too much weight - causes form breakdown
- ✗Swinging the body - makes the exercise easier by cheating
- ✗Not using full range of motion - limits muscle development
Nefes Kontrolü
Exhale as you press your arms up, inhale as you lower down. Maintain controlled breathing throughout the movement.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with shoulder problems should be cautious
- Get doctor approval if you have rotator cuff injury
- Those with shoulder impingement should limit rotation
- Those with past shoulder surgery should use light weights
Güvenlik İpuçları
- Keep elbows close to your body throughout the movement
- Lower the weight slowly, don't drop it
- Lean your back against the chair for stability
- Gradually increase the weight
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Comprehensively develops all shoulder heads
- ✓Provides a wider range of motion
- ✓Increases shoulder mobility
- ✓Develops upper body pushing strength