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Shoulders · Intermediate

Filly Press

Alternating single-arm dumbbell press from a front rack while the opposite dumbbell remains parked at the shoulder.

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Filly Press demonstration

Exercise overview

Training details

ShouldersTricepsCore

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand with a dumbbell at each shoulder in a secure front-rack position and your feet about shoulder-width apart.
  2. 02Keep one dumbbell parked at its shoulder while you brace your trunk and begin pressing with the opposite arm.
  3. 03Rotate the working palm from inward-facing to forward as you perform a single-arm Arnold-style press overhead.
  4. 04Reverse the rotation and lower the working dumbbell to the rack without disturbing the parked weight.
  5. 05Alternate arms while keeping the torso upright, ribs controlled, and shoulders level.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationStanding Dumbbell Shoulder PressRelated variationAlternating Dumbbell Overhead PressRelated variationDumbbell Seated Overhead PressRelated variationArnold PressRelated variationMedicine-Ball Overhead PressRelated variationBarbell Shoulder Press

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Alternatives

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