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    Registered User hulkfan's Avatar
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    Best Dumbbell overhead press

    Which of these overhead dumbbell press forms is friendliest on shoulders and elbows?

    - palms facing each other with elbows close to body
    Or
    - palms facing forward with elbows flared out to the side.
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  2. #2
    Registered User hulkfan's Avatar
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    Most that I see demonstrated have palms forward as if it were a barbell and elbows out to the side, but I would think
    The other way would be easier on shoulders and elbows.
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    Im kind of in-between with the DB more at a 45 degree angle feels best for me.
    I think you have to position it for what your purpose is.
    For me when the elbow is flared out more i feel the delts better.
    Palms facing grip is good and probably more shoulder friendly but what many do is let the DB's fall inward and take stress off the delts.
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    I'd say elbows closer is nicer on the shoulders if you don't have the mobility. I've only ever done them rotating outward, aka Arnold Press. Elbows out at the top, in front at the bottom. That'll also likely work if you have poor shoulder mobility.
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    Palms pointing at your posterior.
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    Originally Posted by hulkfan View Post
    Which of these overhead dumbbell press forms is friendliest on shoulders and elbows?

    - palms facing each other with elbows close to body
    Or
    - palms facing forward with elbows flared out to the side.
    Of the two, I'd have to say that the palms facing each other form is the most shoulder friendly. Try the rotating (Arnold) OHP where you start with the palms facing the body and rotate the dumbbells as you press so that the palms are facing forward at lockout. Lockout is an overhead shrug.
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    Either one or somewhere in between is perfectly fine. Neutral grip is generally going to free up more mobility at the shoulder joint
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    For me, palms forward I feel in ant delts but palms facing each other I feel in lat delts
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    Everyone is different so you need to try different approaches. You can also do them unilaterally and really get yourself in a good position to allow shoulder freedom. Sometimes just slightly leaning a certain way is night and day and this is not possible when pressing bilaterally. I’m speaking anecdotally as that is what actually allowed me to OHP at all
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