Exercise Hacks Ep. 4 – The Dumbbell Press


Exercise Hacks Ep. 4 – The Dumbbell Press. A common error seen in dumbbell press variations is the tendency of the wrist to fall out of a neutral or centrated position. Commonly you'll see an unleveling of the DB as the wrists fall into ulnar deviation. Losing the neutral wrist position and falling into ulnar deviation will cause the shoulder to destabilize and become more internally rotated. This isn't ideally for optimal pressing mechanics and power. This keeps with the theme of finding and maintaining optimal stabilization of the shoulder and upper extremity. The same concept can be applied to dumbbell curl variations as well. Avoiding wrist extension and ulnar deviation will keep the wrist and shoulders more stable, healthier and stronger. #wrist #shoulders #exercise #training #fitness #dumbbells #strength #rehab #gallagherperformance

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In this video, we discuss the dumbbell press and how the position of the wrist impacts pressing strength and shoulder stability.

Wrist position is often overlooked during the dumbbell press but is a critical part of ideal mechanics. The wrist should maintain a neutral position during the entirety of the lift. Often you’ll see wrist extension and/or ulnar deviation as a compensation when the wrist falls out of neutral position. We discuss ulnar deviation and making sure to avoid this position as it can place too much stress on the wrist and feed into reducing pressing power.

As usual, the key is finding and maintaining optimal stabilization of the shoulder and upper extremity. Avoiding wrist extension and ulnar deviation will keep the wrist and shoulders more stable, healthier and stronger. The goal is to improve performance while reducing the risk of injury and pain developing in the shoulders, elbows or wrists.

Some key points discussed in this video:

  • What ulnar deviation looks like and how to avoid it while holding dumbbells.
  • How to press through the dumbbell with correct hand and wrist position.
  • How ulnar deviation will cause the shoulder to destabilize and fall into internal rotation. This isn’t ideal for shoulder health and pressing mechanics.

Thanks for watching and as always, let us know your questions or comments.

More related reading:

How DNS Solves Pain and Improves Performance

Exercise Hacks Ep. 1 – The Dumbbell Row

Exercise Hacks Ep. 2 – Scapular Upward Rotation

Exercise Hacks Ep. 3 – Hand support

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