Shoulders
Dumbbell Bradford press
A high-tension variation to increase shoulder mobility and target every head of the deltoid.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and hold a pair of dumbbells at shoulder height with an overhand grip.
Press the dumbbells upward until they are just over the top of your head, but do not fully lock out your elbows.
Lower the weights behind your head in a controlled manner until they are level with your ears.
Press the dumbbells back up toward the ceiling, again stopping before reaching a full lockout.
Bring the weights back over the top of your head and lower them to the starting position in front of your chest.
Maintain a steady rhythm and keep tension on the muscles throughout the entire movement.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Locking out the elbows at the top of the movement
- Using weights that are too heavy for safe shoulder rotation
- Arching the lower back excessively during the overhead transition
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.