Dumbbell Seated Alternate Press
The seated dumbbell press one arm at a time with the palms facing in and the elbows forward, the back against an upright pad.
How to do it
Setup
Seated against an upright back pad, bells in front of the shoulders, palms facing each other.
Steps
- Press one bell overhead, the palm still facing in.
- Lower it to the front of the shoulder, elbow forward.
- Press the other bell, the back staying on the pad.
Common mistakes
Palms turning forward as the bell rises: they face each other all the way up. Elbows flaring out to the sides: keep them in front, under the bells. Twisting toward the pressing arm: shoulders square to the front.
Breathing
Exhale on the press, inhale lowering.
