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Shoulders · Dumbbell
Dumbbell Seated Reverse Close Grip Press
Dumbbell Seated Reverse Close Grip Press is a beginner compound strength exercise that works the delts (shoulders), with the triceps assisting. It needs a dumbbell. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Triceps · Triceps Brachii
How to do Dumbbell Seated Reverse Close Grip Press
- Sit on a bench with your back straight on the backrest and feet flat on the floor. Hold a dumbbell in each hand, bringing them close in front of your face with your palms facing your head.
- Press the dumbbells upward until your arms are extended overhead, maintaining a close grip throughout the movement.
- Lower the dumbbells back to the starting position with control, keeping the weights close together. Repeat for the desired number of repetitions.
Form tips
- Keep your back pressed firmly against the bench to avoid strain.
- Choose a weight that allows you to maintain proper form and control.
- Avoid locking your elbows at the top of the press; keep a slight bend to protect your joints.
Dumbbell Seated Reverse Close Grip Press alternatives
More delts exercises
Dumbbell Seated Reverse Close Grip Press FAQ
What muscles does Dumbbell Seated Reverse Close Grip Press work?
Dumbbell Seated Reverse Close Grip Press mainly works the delts in the shoulders (Anterior Deltoids). The triceps work as secondary muscles.
What equipment do you need for Dumbbell Seated Reverse Close Grip Press?
You need a dumbbell.
How many sets and reps of Dumbbell Seated Reverse Close Grip Press should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Seated Reverse Close Grip Press good for beginners?
Yes. Dumbbell Seated Reverse Close Grip Press is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Dumbbell Seated Reverse Close Grip Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Seated Reverse Close Grip Press?
Other exercises for the delts include Ez Bar Seated Close Grip Shoulder Press, Barbell Standing Close Grip Military Press, Band Seated Neutral Grip Shoulders Press and Barbell Seated Military Press.
For developers
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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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