Dumbbell Bradford Press

Body region

• Shoulders
• Arms

Muscles

Main

• Deltoid
• Triceps

Helps

• Serratus Anterior
• Trapezius

Holds

• Infraspinatus
• Erector Spinae
• Rectus Abdominis

Equipment

• Dumbbells

Technique

1. Stand tall and bring a dumbbell to each shoulder, palms facing forward.
2. Press the dumbbells up until they are just clear of the head, then lower them to the back of the head.
3. From behind the head, press them up again and lower back to the front.
4. Keep alternating front and back without locking out at the top, using light weights.

Cues

• Use light dumbbells and keep the movement tight; the shoulders stay under tension.
• Keep the head neutral as the weights pass by.
• Move slowly behind the head and only as far as feels comfortable.

Common mistakes

• Using heavy weights, which strains the shoulders when they are in the rear position.
• Pushing the head forward to get the weights back.
• Arching the lower back.
• Forcing the dumbbells behind the head with painful or limited shoulder mobility.

Alternatives

• Bradford Press
• Dumbbell Overhead Press
• Arnold Press