Shoulders
Kreis Press DB
A unique overhead variation that engages the entire shoulder through a 360-degree rotational movement.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.