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Reverse Alternating Dumbbell Bench Press

  1. Sit on a flat bench and place a pair of dumbbells on your legs. Throw them up using your legs and lie on the bench while holding the dumbbells over your shoulders.

2. Push your heels to the ground and flex your abs to stay still.


3. Slowly lower the dumbbells by bending your elbow while keeping it at a 45 degree angle from your torso.


4. Pause briefly at the bottom and extend only one elbow back to the starting position and after you lowered it again, extend the other arm to the top.

Doable at:

Muscle group/groups:

Working muscle/muscles: