Dumbbell Lying Shoulder Face Down Press
Strengthen your shoulders with Dumbbell Lying Shoulder Face Down Press! Isolate your rear deltoids for a stronger, more defined upper back.
The Dumbbell Lying Shoulder Face Down Press is a compound exercise that mainly works the shoulders, with help from the triceps and traps. You'll need: exercise bench or dumbbells.
Required Equipment
Dumbbell Lying Shoulder Face Down Press Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Triceps (triceps brachii); Upper Traps (trapezius, upper fibers)
Dumbbell Lying Shoulder Face Down Press Variations and Alternatives
How to do the Dumbbell Lying Shoulder Face Down Press
Select an appropriate set of dumbbells and place a flat bench in an open area.
Lie face down on the bench with your chest and stomach firmly against the padding and legs extended straight behind you, feet on the ground.
Start with the dumbbells on the ground, palms facing inward, arms extended, and holding the dumbbells just wider than shoulder width.
Maintaining a neutral spine, exhale and press the dumbbells upward until your arms are fully extended and parallel to each other. Your palms should be facing down at the top of the movement.
Focus on engaging the rear deltoids as you press upwards.
Inhale as you slowly lower the dumbbells to the starting position, with control, back to just above the floor.
Repeat for the desired number of repetitions and make sure to maintain good form throughout the set. Avoid any jerky movements and ensure a stable core.
After you have completed your set, carefully place the dumbbells on the floor before getting off the bench to avoid strain or injury.
Note: Because this exercise involves a prone position and pressing weights in front of you, caution is advised. Start with lighter weights to get used to the motion and ensure you can maintain proper form throughout.
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Dumbbell Lying Shoulder Face Down Press FAQs
What muscles does the Dumbbell Lying Shoulder Face Down Press work?
The Dumbbell Lying Shoulder Face Down Press mainly works the shoulders, with help from the triceps and traps. The main muscles are the posterior deltoid.
What equipment do you need for the Dumbbell Lying Shoulder Face Down Press?
Exercise bench or dumbbells.
Is the Dumbbell Lying Shoulder Face Down Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Lying Shoulder Face Down Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Lying Shoulder Face Down Press variations and alternatives?
Similar exercises include the Dumbbell Floor Lying Straight-Arm Press, Dumbbell Seated W Press, Dumbbell II Arnold-Press and Dumbbell Bent-Over Face Pull.
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