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End
Seated Dumbbell Press
برس بالدمبل جالسًا
Target Muscles
Blue = primary · Gray = secondary
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- 1
Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
- 2
Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
- 3
Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
- 4
As you exhale, push the dumbbells up until they touch at the top.
- 5
After a second pause, slowly come down back to the starting position as you inhale.
- 6
Repeat for the recommended amount of repetitions.
Important tips
Brace your torso so your lower back stays neutral.
Move through the shoulder joint — never momentum.
Control the weight on the way down as much as up.
