Seated Dumbbell Presses

Dumbbell Routines and Exercises

Dumbbell Exercises and Lifting Routines

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Metacarpal Carpal

Radius Ulna

Sit on a bench, keeping the back straight, and hold dumbbells at shoulder level with an overhand grip (thumbs pointing inward):

• Inhale and extend the arms vertically.

• Exhale at the end of the movement.

This exercise contracts the deltoid, mainly the middle deltoid, as well as trapezius, serratus anterior, and triceps brachli.

This movement may also be performed standing or alternating the arms. A backrest helps prevent an excessive arch in the back.

9th rib Lumbar vertebra

Middle deltoid Posterior deltoid

Anterior deltoid

Splenlus — Sternocleidomastoid Levator scapula Trapezius


Extensor pollicls longus

Extensor dlgiti minimi



Extensor digitorum

Flexor carpi ulnaris

Extensor carpi ulnaris

Extensor carpi radialis brevis


Extensor carpi radialis longus

Semlspinalls capitis


Triceps brachii

Medial head Lateral head Long head

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Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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