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Shoulders · Dumbbell
Dumbbell Face Down Lying Shoulder Pres
Dumbbell Face Down Lying Shoulder Pres is a beginner isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Shoulders · Deltoids
Secondary muscles
- Upper Back · Rhomboids, Trapezius
How to do Dumbbell Face Down Lying Shoulder Pres
- Lie face down on a flat bench with your legs bent at 90 degrees and crossed together. Hold a dumbbell in each hand, with your arms bent and elbows pointing outwards at shoulder height.
- Begin with the dumbbells at shoulder level, palms facing the floor. Press the dumbbells forward by extending your arms until your arms are fully extended but not locked out.
- Slowly bring the dumbbells back to the starting position at shoulder level, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Form tips
- Ensure your wrists remain straight and aligned with your forearms.
- Keep your chest and abdomen firmly against the bench to avoid arching your back.
- Use a weight that allows you to maintain proper form throughout the exercise.
Dumbbell Face Down Lying Shoulder Pres alternatives
More delts exercises
Dumbbell Face Down Lying Shoulder Pres FAQ
What muscles does Dumbbell Face Down Lying Shoulder Pres work?
Dumbbell Face Down Lying Shoulder Pres mainly works the delts in the shoulders (Deltoids). The upper back work as secondary muscles.
What equipment do you need for Dumbbell Face Down Lying Shoulder Pres?
You need a dumbbell.
How many sets and reps of Dumbbell Face Down Lying Shoulder Pres should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Face Down Lying Shoulder Pres good for beginners?
Yes. Dumbbell Face Down Lying Shoulder Pres is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Dumbbell Face Down Lying Shoulder Pres burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Dumbbell Face Down Lying Shoulder Pres?
Other exercises for the delts include Lying Bench External Shoulder Rotation, Shoulder Extension, Shoulder Abduction and Resistance Band Shoulder Adduction.
For developers
Use Dumbbell Face Down Lying Shoulder Pres in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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