Dumbbell Poliquin Press

exercise_detail.body_part: enums.body_part.CHEST

exercise_detail.description

The Dumbbell Poliquin Press is a shoulder exercise that targets the deltoid muscles, particularly the anterior and lateral heads. It combines elements of a traditional shoulder press with a unique rotational movement to enhance shoulder stability and strength.

exercise_detail.how_to_perform

Start by sitting on a bench with back support, holding a dumbbell in each hand at shoulder height with your palms facing forward.
Position your feet flat on the floor, shoulder-width apart, to maintain stability.
Begin the movement by pressing the dumbbells upward while simultaneously rotating your wrists so that your palms face inward at the top of the movement.
Pause briefly at the top, ensuring your arms are fully extended but not locked out.
Slowly lower the dumbbells back to the starting position while rotating your wrists back to the original position with palms facing forward.
Repeat for the desired number of repetitions.

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.secondary_muscles:

exercise_detail.tips

Keep your core engaged throughout the exercise to support your lower back.
Maintain a controlled motion; avoid using momentum to lift the weights.
Ensure that your elbows remain slightly bent at the top of the movement to reduce joint strain.
Focus on smooth wrist rotation during the press to maximize shoulder engagement.
Select an appropriate weight that allows you to perform the exercise with proper form for all repetitions.
Breathe out as you press up and inhale as you lower the weights.