PRONE DUMBBELL BREAST STROKE

VIDEO DEMO:

EXERCISE INSTRUCTIONS:

1. SETUP: Use a 45* incline. To get into the correct position, stand on your tiptoes and lean into the bench, do not sit on the bench. Take an overhand-grip on a pair of dumbbells and pin your shoulders back.
2. LIFT: Raise the dumbbells out in front until they reach shoulder level, then draw them out to the side to create a ‘T’ shape. Lower the dumbbells to your sides in a controlled motion, and start the next rep out front again.
3. TIP: This exercise is a triple-header in terms of muscle involvement. You have the front raise portion (which works the front delts), followed by a negative portion of a lateral raise (middle head), and moving the weights around with good posture will also activate the rear delts as stabilizers!

MUSCLES WORKED BY THIS EXERCISE:

• Shoulders (Front Delts, Middle Delts, Rear Delts)
• Arms (Forearms)

ALTERNATIVE EXERCISES:

• Standing DB Breast Stroke
• DB Prone Flye (Rear Delts)
• Prone Barbell Front Raise (Front Delts)
• Seated Lateral Raise (Middle Delts)