Shoulder Press - Seated Water Bottle Rotation Alternate
Recommendations: 2-3 Sets, 8-12 Reps
Beginner Front Shoulders Traps Strength Water Bottle Chair Pull Home
Purpose: This exercise strengthens the front deltoid muscle area.
Benefits: This exercise isolates the anterior delt muscle.
Sit on a chair with your feet flat on the floor. Hold water bottles 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 bottle straight up. As you press it upward, rotate it so that the palm is facing to the back. Exhale during this movement. Lower the bottle slowly to the starting position. Inhale during this movement. Keeping your shoulders down (do not shrug them), press the left bottle straight up. As you press it upward, rotate it so that the palm is facing to the back. Exhale during this movement. Lower the bottle 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 chair, holding water bottles at shoulder level, with palms facing front.
Sit on a chair with your feet flat on the floor. Hold water bottles 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 bottle straight up.
Keeping your shoulders down (do not shrug them), press the right bottle 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 bottle slowly to the starting position.
Lower the bottle slowly to the starting position. Inhale during this movement. Hold water bottles with an overhand grip in front of your shoulders (palms facing to the front).
Step 4
Keep your shoulders down while pressing the left bottle straight up.
Keeping your shoulders down (do not shrug them), press the left bottle 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 bottle slowly to the starting position.
Lower the bottle slowly to the starting position. Inhale during this movement. Hold water bottles with an overhand grip in front of your shoulders (palms facing to the front).