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Dumbbell Scott Press
A rotational dumbbell shoulder press variation targeting all three deltoid heads for balanced development and enhanced stability; uses an arc motion with wrist rotation to maintain continuous tension without full lockout.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Triceps, Chest, Traps
Popularity Score
5
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, Rear Delts
Triceps
4/10Lateral Head
Chest
3/10Upper Chest
Traps
3/10Mid Traps, Lower Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on a flat bench with back supported or stand with feet shoulder-width apart. Hold dumbbells at shoulder height with palms facing each other and elbows bent at 90 degrees.
- Press dumbbells upward while rotating wrists so palms face forward.
- Swing elbows slightly backward and upward in an arc motion.
- Stop just before arms lock out to keep tension on deltoids.
- Reverse the motion by rotating wrists back and lowering to shoulder height.
- Maintain control without jerking the weights.
Coaching Tips
Form Cues
- Rotate wrists smoothly
- Keep elbows back
- Avoid full lockout
- Lean slightly if standing
- Focus on deltoid squeeze
Breathing
Exhale during the press and inhale as you lower the dumbbells.
Tempo
2-1-2
Range of Motion
From elbows at 90 degrees and upper arms parallel to floor, press to just short of full elbow extension, then return to start.
Safety
Safety Notes
- Start with light weights
- Avoid if shoulder pain present
- Use controlled motion only
- Do not swing or jerk
Spotting
Not typically required; use lighter weights or safeties if seated.
Common Mistakes
- Jerking the weights
- Locking out elbows
- Poor wrist rotation
- Leaning too far back
- Using momentum
When to Avoid
- Shoulder impingement
- Elbow pain
- Recent shoulder injury
Flexibility Needed
- Shoulder flexion to 150 degrees
- Adequate wrist mobility
Build Up First
- Master basic overhead press form
- Proper dumbbell handling
Also known as
Scott Press, Rotational Shoulder Press
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