Seated Alternate Arm

Sit comfortably on an incline bench, with your back fully supported by the bench, having your feet on the floor to stabilize your movement.

START	PALMS IN	PALMS FORWARD

Commence the exercise holding suitably weighted dumbbells in each hand, at shoulder height close to your shoulders.

You may decide to have your palms facing inwards, or forwards at both the start or finish of the movement, working with either one arm or both arms.

Smoothly lift one hand vertically, taking the weight directly above your shoulder with your arm straight, keeping your back pushed into the bench throughout. Lower down under control and repeat for desired amount of reps.

Avoid arching the spine, leaning over to your sides, or driving up with your legs at the start of your lift, focus on the muscles you want to work, the shoulders.