Shoulder Press - Standing Dumbbell Rotation Alternate
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Front Shoulders Traps Strength Dumbbell Push Gym
Purpose: This exercise strengthens the front deltoid muscle area.
Benefits: This exercise isolates the anterior delt muscle.
Stand upright with your feet flat on the floor, knees slightly bent. Hold the dumbbells with a reverse grip in front of your shoulders (palms facing to the body). This is the starting position. Keeping your shoulders down (do not shrug them), press the right dumbbell straight up. As you raise the dumbbell rotate it so that the palm face out to the front. Exhale during this movement. Lower the dumbbell slowly to the starting position, while rotating it to a reverse grip. Inhale during this movement. Keeping your shoulders down (do not shrug them), press the left dumbbell straight up. As you raise the dumbbell rotate it so that the palm face out to the front. Exhale during this movement. Lower the dumbbell slowly to the starting position, while rotating it to a reverse grip. 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
Stand with your knees slightly bent, holding dumbbells at shoulder level, with a reverse grip.
Stand upright with your feet flat on the floor, knees slightly bent. Hold the dumbbells with a reverse grip in front of your shoulders (palms facing to the body). This is the starting position.
Step 2
Keep your shoulders down while pressing the right dumbbell straight up and rotating it to palms facing out.
Keeping your shoulders down (do not shrug them), press the right dumbbell straight up. As you raise the dumbbell rotate it so that the palm face out to the front. Exhale during this movement.
Step 3
Lower the dumbbell slowly to the starting position.
Lower the dumbbell slowly to the starting position, while rotating it to a reverse grip. Inhale during this movement. Hold the dumbbells with a reverse grip in front of your shoulders (palms facing to the body).
Step 4
Keep your shoulders down while pressing the left dumbbell straight up and rotating it to palms facing out.
Keeping your shoulders down (do not shrug them), press the left dumbbell straight up. As you raise the dumbbell rotate it so that the palm face out to the front. Exhale during this movement.
Step 5
Lower the dumbbell slowly to the starting position.
Lower the dumbbell slowly to the starting position, while rotating it to a reverse grip. Inhale during this movement. Hold the dumbbells with a reverse grip in front of your shoulders (palms facing to the body).