Shoulders – Seated dumbbell raise/press

In this exercise you will need a pair of dumbbells. Sit on a seat and hold the dumbbell in one arm, and hold it at the top of the bicep curl position and then lift the dumbbell straight above your head into the air and while lifting reverse your arm 180 degrees so your fist finishes in the opposite position as the start. Repeat for the other arm or do both arms together.


1st set 8kg 10 reps (beginner)

2nd set 10 kg 8 reps

3rd set 10kg 8 reps

4th set 8 kg 12-15 reps


Move up by a kg or 2 every week depending on how comfortable you feel.


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