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Dumbbell Serrano Press
Prone incline dumbbell overhead press targeting rear deltoids, rhomboids, and lower traps to build shoulder stability and upper back strength; enhances posture and compound lift performance.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Triceps, Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Rear Delts
Traps
8/10Lower Traps
Triceps
5/10Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set incline bench to 30-45 degrees. Lie prone with chest off edge, feet grounded. Grasp light dumbbells with palms forward near ears, elbows bent 90 degrees, scapulae retracted and depressed.
- Retract and depress shoulder blades.
- Press dumbbells overhead along bench angle, extending elbows without locking.
- Drive biceps toward ears while maintaining external rotation.
- Lower dumbbells slowly to starting position near ears.
- Keep core engaged and spine neutral throughout.
Coaching Tips
Form Cues
- Retract scapulae first
- Externally rotate shoulders
- Press along incline plane
- Maintain neutral spine
- Control descent slowly
Breathing
Inhale as you lower the dumbbells, exhale as you press overhead while bracing your core.
Tempo
3-1-1
Range of Motion
Start with elbows at 90 degrees near ears; press to full extension overhead aligned with bench angle without hyperextending shoulders.
Safety
Safety Notes
- Use very light weights to prioritize form
- Stop if shoulder pain occurs
- Ensure stable foot position
- Avoid if acute shoulder issues present
- Tuck chin to protect neck
Spotting
Spotting not typically needed due to prone position; use collars on dumbbells for safety if available.
Common Mistakes
- Shrugging shoulders
- Arching lower back
- Using momentum
- Craning neck forward
- Locking elbows at top
When to Avoid
- Shoulder impingement
- Acute rotator cuff injury
- Lower back pain
Flexibility Needed
- Adequate shoulder external rotation
- Thoracic extension
- Scapular mobility
Build Up First
- Proficiency in overhead pressing
- Scapular retraction control
- Basic dumbbell handling
Also known as
Serrano Press, Prone Dumbbell Overhead Press, Incline Prone Shoulder Press
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