Here's how I lower it now, if this makes sense:

Bench Press: The dumbells are above my head, arms straight, I keep my forearms pointed at the ceiling while lowering my elbows till they hit my chest. After that I lower them to the floor like I was doing negatives on dumbell curls. Sometimes this makes my shoulder hurt, and I'm not sure if it's my rotator or not. I DO *NOT* NEED ANOTHER INJURY.

Generally, one should stay away from low rep, high weight dumbbell exercises.

Dumbbells are effective because they offer increased range of motion as opposed to barbells, and because they strengthen the stabilizing muscles in your joint as well as the connective tissue better than bars.

As such, they are typically more effective with less weight and more reps.

Leave the heavy stuff for barbells and compound movements - squats, bench, deadlift, cleans, etc.

Matt

I was doing what you are doing now and my shoulder started hurting. I started using the above because it keeps me from straining my shoulder. Takes a little practice but it is effective.

That or just drop em!