The seated neutral-grip dumbbell overhead press is a very effective exercise which targets the anterior (Front) head of the deltoids. Now, the benefit of using dumbbells over a barbell for this movement is that you develop more stabilizer muscles and have a freer range of movement.
But, using a neutral grip is also more challenging and makes for a great variation since it still works the same muscle. It’s best to perform this exercise when you have the most strength at the beginning of a workout though since it’s a compound exercise best used for maximum muscle and strength gains.
In This Exercise:
- Target Muscle Group: Anterior Deltoid
- Type: Strength
- Mechanics: Compound
- Equipment: Dumbbells, bench
- Difficulty: Beginner
- Sit on the bench and bring both dumbbells up by your shoulders with a neutral grip.
- Then, press the dumbbells overhead but don’t lock out your elbows.
- Slowly lower them back down to shoulder level.
- Complete the preferred number of reps.
Variations & Tips:
- Always warm up before training heavy to prevent shoulder discomfort.
- Don’t lock out your elbows during the press.
- The seated neutral-grip dumbbell overhead press targets mostly the anterior head of the deltoids but the lateral head is also involved in the movement.
Watch: How to do the seated neutral-grip dumbbell overhead press
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