Shoulder Press - Seated Dumbbell Rotation Alternate
Recommendations: 2-3 Sets, 8-10 Reps, 80 Wght
Beginner Front Shoulders Traps Strength Dumbbell Flat Bench Pull Gym
Purpose: This exercise strengthens the front deltoid muscle area.
Benefits: This exercise isolates the anterior delt muscle.
Sit on a flat bench or a military press apparatus with your feet flat on the floor. Hold the dumbbells with an overhand grip in front of your shoulders (palms facing to the front). This is the starting position. Keeping your shoulders down (do not shrug them), press the right dumbbell straight up. As you press it upward, rotate it so that the palm is facing to the back. Exhale during this movement. Lower the dumbbell slowly to the starting position. Inhale during this movement. Keeping your shoulders down (do not shrug them), press the left dumbbell straight up. As you press it upward, rotate it so that the palm is facing to the back. Exhale during this movement. Lower the dumbbell slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The anterior (front) deltoid or shoulder is one of the three distinct heads of the deltoid anatomy. It raises the arm toward the front and rotates the arm inward.
Step 1
Sit on a flat bench, holding dumbbells at shoulder level, with palms facing front.
Sit on a flat bench or a military press apparatus with your feet flat on the floor. Hold the dumbbells with an overhand grip in front of your shoulders (palms facing to the front). This is the starting position.
Step 2
Keep your shoulders down while pressing the right dumbbell straight up.
Keeping your shoulders down (do not shrug them), press the right dumbbell straight up. As you press it upward, rotate it so that the palm is facing to the back. Exhale during this movement.
Step 3
Lower the dumbbell slowly to the starting position.
Lower the dumbbell slowly to the starting position. Inhale during this movement. Hold the dumbbells with an overhand grip in front of your shoulders (palms facing to the front).
Step 4
Keep your shoulders down while pressing the left dumbbell straight up.
Keeping your shoulders down (do not shrug them), press the left dumbbell straight up. As you press it upward, rotate it so that the palm is facing to the back. Exhale during this movement.
Step 5
Lower the dumbbell slowly to the starting position.
Lower the dumbbell slowly to the starting position. Inhale during this movement. Hold the dumbbells with an overhand grip in front of your shoulders (palms facing to the front).