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In order to use a dumbbell, you will need to lie flat or recline so that gravity acts in the plane of rotator cuff function (see variations). Va r i a t i o n s Dumbbell External Rotation Lie across a flat exercise bench, resting on your upper back with your elbows in contact with the bench. Holding a dumbbell in one hand, position your forearm vertically upward, elbow bent at 90 degrees. Keeping your elbow in contact with the bench, lower the dumbbell in a forward arc toward your waist until your forearm is roughly parallel to the floor.
Range: Crossing your hands over one another at the starting position increases the range of motion and muscle stretch, thereby making the posterior deltoid work harder. Va r i a t i o n Supported Cable Reverse Crossover You can do this exercise sitting or standing either with the chest supported on the backrest of an incline exercise bench or with the chest against the pad of a preacher bench. Position the bench centrally between two cable pulleys. Whether you sit on the bench or stand over it, you must be positioned high enough to allow your arms to perform the exercise without obstruction.
A shorter repetition terminating the press just before lockout keeps tension on the pectorals. The lower the dumbbells descend, the more the chest muscle stretches. However, lowering the dumbbells too far can cause shoulder injury. It’s safer to terminate the descent when the dumbbells reach chest level. Va r i a t i o n Variable-Grip Dumbbell Press Begin the exercise by holding a dumbbell in each hand with a pronated grip (palms forward). Rotate the dumbbells during the press so that your palms face together (neutral grip) at lockout.