Seated Top-Hold Dumbbell Presses
Get Set: Sit on bench and hold dumbbells at shoulder height with elbows out to the sides and palms facing forward.
Work: Lift one dumbbell straight up and hold it. Then, lift the other arm. Once the second arm reaches the top position, lower the first arm. Continue this alternating press with a brisk but controlled pace until all reps are complete.
Tip: Don’t lock out the elbow in the top position, as this transfers work to the triceps.
Seated Side (Front) Raises
Get Set: Sit on a bench with your feet extending out in front and your torso erect.
Work: Complete a side lateral raise and then a front raise. That is one rep. When performing the front raise, make sure the dumbbells pass in front of your face rather than out to the side.
Tip: You will need a lighter weight than what you usually use for lateral or front raises, as sitting on the bench with the feet extending minimizes momentum, making the movement more difficult.
