Exercise movement reviewed by:Cody Lockling, MS, CSCS

How Iridium Programs This

Iridium accounts for individual limb work by adjusting your total exercise count to accommodate the longer set duration while respecting your time constraints. The algorithm tracks anterior deltoid volume specifically to ensure this movement isn't programmed when recent pressing fatigue would compromise your stability. If your systemic recovery score is low, Iridium prioritizes seated variations to ensure your shoulders serve as the limiting factor rather than your core.

Form Cues

Stand with feet shoulder-width apart and knees slightly unlocked
Brace your core tight and squeeze your glutes to keep your torso vertical
Hold the dumbbell with a neutral grip, palm facing your head
Press the weight vertically until your arm is fully extended by your ear
Lower the weight slowly back to the starting position with control

Don't

Don't lean to the side to help hoist the weight up
Don't arch your lower back excessively as you press overhead
Don't use your legs to generate momentum unless performing a push press
Don't let your elbow flare out wide; keep it tucked forward
Don't hold your breath; exhale on the exertion

Common Mistakes

Leaning sideways to compensate
Hyperextending the lower back
Using leg drive (momentum)
Flaring the elbow outward
Rushing the lowering phase

Muscles Worked

This exercise places primary stress on the anterior (front) deltoid due to the neutral grip position, with significant assistance from the triceps during the lockout. Secondarily, because you are pressing with one arm while standing, your obliques and deep core muscles must work intensely to prevent your torso from bending sideways.