The Dumbbell Seated Alternate Press is a unilateral shoulder exercise that targets the deltoids, triceps, and core muscles. It is an excellent exercise for improving shoulder strength and stability.
How to perform
Here are the step by step instructions for performing the Dumbbell Seated Alternate Press:1. Sit on a bench with your back straight and your feet firmly planted on the ground.
2. Hold a dumbbell in each hand, palms facing forward, at shoulder height. Your elbows should be bent at a 90-degree angle.
3. Press one dumbbell overhead, fully extending your arm while keeping your core engaged and your back flat against the bench.
4. Lower the dumbbell back to starting position and repeat with the other arm. This completes one repetition.
5. Alternate pressing with each arm, ensuring that you maintain control and proper form throughout the movement.
6. Aim to perform 3-4 sets of 8-12 repetitions on each arm, depending on your fitness level.
Remember to start with lighter weights and gradually increase the weight as you become stronger. It is important to focus on proper form and control during each repetition to avoid injury and maximize the effectiveness of the exercise.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.