A L T E R N A T E D U M B B E L L S H O U L D E R P R E S S E S
Muscles worked: Deltoids
Instructions: Sitting on a bench with a back rest, grasp a set of dumbbells and rest them on
your thighs. If the weight is too heavy, kick your legs up one at a time to help get the weight
up to your shoulders. With your palms facing out in front of you and dumbbells just above the tops
of your deltoids. Press the the left side dumbbell up directly upward from your shoulder.
When you have reached straight arm's length, lower back into
the starting position. Switch to your right side and repeat
the movement. Alternate each side until the proper amount of reps assigned are completed.
Note Keep your back straight throughout the entire
movement. You can also do this exercise in a standing position. Standing will allow you to use more
weight. Sitting makes the movement more strict, making it harder to press heavier weight.
Don't bounce the weight off the tops of your shoulders. Use a slow controlled movement. Don't let your
torso lean backwards or forwards during the movement. Keep your back straight throughout the exercise.