Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelAdvanced
  • Secondary Muscles
    Traps, Upper Back
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Serrano Press Overview

The Serrano press is a variation of the dumbbell press and an exercise used to strengthen the muscles of the shoulder.

The Serrano press combines a high row and an external rotation with the overhead press. It is a very effective movement one can use to strengthen the rear delts and rotator cuffs.

Serrano Press Instructions

  1. Assume a prone position on an incline bench with your chin tucked and arms straight.
  2. Reach down, inhale, and grab the dumbbells. Externally rotate at the shoulders and ensure the hands are facing forward.
  3. Take a deep breath and press the dumbbells overhead by extending the elbows and contracting the deltoids.
  4. Slowly lower the dumbbells back to the starting position (the arms should be roughly 90 degrees or slightly lower depending upon limb lengths).
  5. Repeat for the desired number of repetitions.

Serrano Press Tips

  1. Focus on keeping the wrist in line with the elbow as you press.
  2. Don’t allow the head to jut forward excessively.
  3. Drive the bicep to the ear and exhale as you press.
  4. Keeping the elbows slightly bent at the top and not locking out entirely will help to keep tension on the shoulders.
  5. If you can’t lock out the elbows overhead then it may indicate a lack of shoulder mobility due to poor scapular upward rotation.