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One Vertical Dumbell Shoulder Press...Strongman-Style Training With a Dumbell

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This version of the shoulder press resembles a "strongman" type of movement where you're treating the dumbell like an odd-shaped object rather than a dumbell.

It a front-delt accentuated type of exercise, similar to an Arnold Press but without rotating elbows around because they're set on the dumbell (you'll see what I mean).

First, you'll need a moderate to heavy dumbell (just one). Set it on the floor. Reach down and grab it with both hands.

One Vertical Dumbell Shoulder Press...Strongman-Style Training With a Dumbell

Lift the dumbell to your chest then lean back so you're supporting the dumbell on your chest.

One Vertical Dumbell Shoulder Press...Strongman-Style Training With a Dumbell

Now change your grip from on the handle to putting your palms under the dumbell plates so your fingers are gripping the sides of the plates the dumbell is being held vertically.

One Vertical Dumbell Shoulder Press...Strongman-Style Training With a Dumbell

Press directly up as high as you can.

One Vertical Dumbell Shoulder Press...Strongman-Style Training With a Dumbell

Lower down then press again. Simple from there - it's just a straight-up shoulder press using a different way of holding the dumbell.

When you're done with the set, lean back and rest it on your chest again. Grab the handles then set it back down on the ground.

This is a nice chance of pace from regular shoulder pressing. The closer grip hits the front delts nicely.

 


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