Dumbbell Reverse Rotational Bench Press

Learn how to do Dumbbell Reverse Rotational Bench Press with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4.5 Chest TricepsShoulders Dumbbells

Dumbbell Reverse Rotational Bench Press is a Dumbbells exercise that primarily targets the Chest, with secondary activation of the Triceps, Shoulders. It has a MET value of 4.5, meaning a 70 kg person burns approximately 160 kcal in a 30-minute session.

How to Do Dumbbell Reverse Rotational Bench Press

A dumbbell bench press variation where the wrists rotate during the lowering phase, from a pronated grip at the top to a reverse/neutral grip at the bottom.


Instructions:


  • Lie flat on a bench holding a dumbbell in each hand above your chest, palms facing forward.

  • As you lower the dumbbells to chest level, rotate your wrists so that your palms face toward your head at the bottom.

  • Press the dumbbells back up while rotating your wrists back to the starting pronated position.

  • Keep your elbows slightly tucked and your core engaged.


Common mistakes:


  • Letting the dumbbells drift too far apart.

  • Overarching the lower back.

  • Dropping the dumbbells too quickly.

  • Not fully rotating the wrists during the descent.

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Muscles & equipment

Primary muscleChestSecondary muscleTricepsSecondary muscleShoulders
EquipmentDumbbells

Calorie Calculator

MET 4.5
Estimated burn
160 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Dumbbell Reverse Rotational Bench Press

Type
Dumbbells exercise
Primary muscle
Chest
Secondary muscles
Triceps, Shoulders
MET value
4.5
Calories (30 min, 70 kg)
≈ 160 cal
Video quality
4K with male and female demonstrations

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FAQ: Dumbbell Reverse Rotational Bench Press

What muscles does Dumbbell Reverse Rotational Bench Press work?

Dumbbell Reverse Rotational Bench Press primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.

How do you do Dumbbell Reverse Rotational Bench Press correctly?

A dumbbell bench press variation where the wrists rotate during the lowering phase, from a pronated grip at the top to a reverse/neutral grip at the...

Is Dumbbell Reverse Rotational Bench Press good for beginners?

Dumbbell Reverse Rotational Bench Press has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Dumbbell Reverse Rotational Bench Press?

Dumbbell Reverse Rotational Bench Press requires: Dumbbells.

What are the benefits of Dumbbell Reverse Rotational Bench Press?

Dumbbell Reverse Rotational Bench Press strengthens the Chest, engages the Triceps and Shoulders, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Dumbbell Reverse Rotational Bench Press?

Similar exercises to Dumbbell Reverse Rotational Bench Press include Barbell Bench Press, Bench Press Machine, Close Grip Barbell Bench Press, Close Grip Push-Ups. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dumbbell Reverse Rotational Bench Press better than Barbell Bench Press?

Both Dumbbell Reverse Rotational Bench Press and Barbell Bench Press target the Chest. Dumbbell Reverse Rotational Bench Press uses Dumbbells, while Barbell Bench Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

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Close Grip Barbell Bench Press
MET 4.5

Close Grip Barbell Bench Press

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Close Grip Push-Ups
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Close Grip Push-Ups

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Decline Bench Press
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Decline Bench Press

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