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Dumbbell Scoop Press
A dumbbell shoulder press variation with a scooping rotational motion that targets anterior deltoids for strength, hypertrophy, and improved shoulder mobility; emphasizes deep stretch and external rotation.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Chest, Traps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Triceps
7/10Lateral Head
Chest
4/10Upper Chest
Traps
3/10Upper Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent. Hold dumbbells at shoulder height with neutral grip, drive elbows back to stretch front deltoids.
- Drive elbows back to start with deep shoulder stretch.
- Press dumbbells upward while rotating wrists to pronated grip.
- Fully extend arms overhead without locking elbows.
- Pause briefly at top with shoulders packed.
- Reverse motion, rotating wrists back to neutral while lowering.
- Drive elbows back to return to stretch position.
Coaching Tips
Form Cues
- Elbows back for stretch
- Scoop with wrist rotation
- Pack shoulders down
- Core braced throughout
- Control the descent
Breathing
Inhale as you lower the dumbbells, exhale as you press and rotate upward while bracing your core.
Tempo
3-1-1
Range of Motion
From elbows driven back at shoulder height with 90-degree elbow angle to full arm extension overhead with palms forward.
Safety
Safety Notes
- Warm up shoulders thoroughly
- Use light weights to master form
- Avoid if acute shoulder pain
- Maintain core brace to protect back
- Control eccentric to prevent strain
Spotting
Not typically required for dumbbells; use lighter weights or safeties if needed for heavier loads.
Common Mistakes
- Shrugging shoulders upward
- Locking elbows at top
- Rushing the rotation
- Leaning back for momentum
- Insufficient elbow retraction
When to Avoid
- Shoulder impingement
- Rotator cuff injury
- Acute elbow pain
Flexibility Needed
- Shoulder flexion to 180 degrees
- Adequate external rotation
Build Up First
- Master basic overhead press
- Hip hinge competency
- Core bracing technique
Also known as
Scoop Shoulder Press, Dumbbell Shoulder Scoop
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