START: Sit upright, upper arms parallel to the floor, elbow joints bent 90 degrees and feet planted firmly on the floor. MOVE: Keeping your shoulders back and abs tight, extend your elbows to press the dumbbells overhead, maintaining a constant distance between the weights throughout the ascent. The range of motion is less than when the palms face forward, but it's more natural, Beth says. For example, you don't experience that "popping" sensation near the top of the press, which is what often happens in the shoulder's ball-and-socket joint when you complete a palms-forward rep.
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The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.