How to Do
How to Do Alternating Reverse Grip Dumbbell Press Seated
The alternating reverse grip dumbbell press seated should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the alternating reverse grip dumbbell press seated.
Beginning
Beginning Reverse Grip Dumbbell Press
1. Using a neutral grip, pick up the dumbbells from the floor (palms facing in). Sit down on the bench with the ends of the dumbbells in your hip crease.
2. Lay back and keep the weights close to your chest to get into position. Take a deep breath and then press the dumbbells to lockout at the top once you're in position.
3. Lower the dumbbells to your chest, turning the handles to a supinated position as you do so. Throughout the range of action, try to keep the bottoms of the dumbbells in touch.
4. Rotate the handles back to a neutral position while pressing the bottoms of the dumbbells together to return the dumbbells to their starting position.
Movement
Reverse Grip Dumbbell Press Movement
1. Sit on a bench with a dumbbell in each hand. Your arms will be hanging at your sides.
2. Tighten up your abdominals to support the back and spine, then do a bicep curl to bring the dumbbells up to shoulder height. Your wrists will be facing toward your body. This is the start position.
3. Press the dumbbells over your head, while simultaneously rotating your wrists. This will result in your wrists facing forward at the top of the motion. Your arms should be fully extended, and your hands next to each other.
4. Lower the dumbbells to the original position and repeat the exercise until you've completed all your repetitions.
5. Again, it's imperative that you do not arch your back during any of these exercises.
Benefits
Reverse Grip Dumbbell Press Benefits
Perform this exercise at home or in the gym.
It will build strength in your shoulder muscles, and the reverse grip is a little bit different from the more common grip with your palms facing forward. This will keep things fresh, and provide different stimulation to your muscles.
Exercise Aliases
dumbbell shoulder presses, shoulder exercise with dumbbells, how to workout your shoulders with dumbbells, alternating shoulder press
