坐姿交替阿诺德推举 – 哑铃

A seated overhead pressing variation where you alternately press each dumbbell, starting with palms facing you and rotating outward as you lift.

Instructions:

• Sit on a bench with feet flat and hold a dumbbell in each hand in front of your shoulders, palms facing you.

• Rotate your working arm outward as you press the dumbbell overhead until the palm faces forward at full extension.

• Keep the non-working dumbbell in the start position at shoulder height.

• Lower the working dumbbell with control, rotating the palm back toward you.

• Alternate arms for the desired number of reps.

Common mistakes:

• Overarching the lower back.

• Dropping the dumbbell too fast.

• Not fully rotating the wrist during the press.

• Letting the non-working arm drift from the start position.