How to Do the Kreis Press DB: Technique and Benefits
Master the Kreis Press DB with our expert guide. Learn the proper circular motion technique to build stronger, more mobile shoulders with dumbbells.
How to Perform
- Stand upright with your feet shoulder-width apart and hold a pair of dumbbells at your sides with your palms facing forward.
- Raise the dumbbells in a smooth circular arc out to your sides until they meet directly overhead.
- Rotate your wrists at the top so that your palms face each other as the weights touch lightly.
- Lower the dumbbells back down along the same circular path, maintaining a slight bend in the elbows to keep tension on the deltoids.
- Return the weights to the starting position in front of your thighs before initiating the next repetition.
- Keep your core tight and maintain a neutral spine throughout the entire range of motion.
Common Mistakes
- Using momentum to swing the weights upward
- Arching the lower back as the weights reach the overhead position
- Bending the elbows too much, which reduces the effective lever length
- Dropping the weights quickly on the descent instead of controlling the movement
Muscles Worked
Primary movers
- Shoulders
Stabilizers
- Triceps
- Upper Trapezius
- Upper Chest
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Australian pull-ups — Shoulders
Shoulders · Shoulders