Dumbbell Seesaw Shoulder Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Seesaw Shoulder Press is a dynamic compound exercise that primarily targets the shoulders, with secondary emphasis on the triceps. Using a dumbbell in each hand, you press one dumbbell overhead while lowering the other, creating a seesaw motion between both arms. This movement engages the deltoid muscles in the shoulders for the press and also works the triceps as they extend the elbows during the lift. The alternating press enhances shoulder stability and coordination, while the exercise helps build strength and endurance in both the shoulders and triceps.
How to Perform
Start Position:
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, with your elbows bent and dumbbells at shoulder height. Keep your core engaged and your chest up. This is your starting position.
Engage Core and Posture:
Before beginning the movement, tighten your core and ensure your back is straight. Avoid leaning back or arching the lower back during the exercise.
Press One Dumbbell Up:
Push the dumbbell in your right hand directly overhead, fully extending your arm, while keeping your left dumbbell lowered near your shoulder. As you press the right dumbbell, ensure your elbow is fully locked at the top.
Lower the Dumbbell:
Slowly lower the right dumbbell back to the starting position at shoulder height, while simultaneously pressing the left dumbbell overhead.
Alternate Between Dumbbells:
Continue alternating the dumbbells in a smooth, controlled manner, maintaining a steady rhythm. One dumbbell should always be raised while the other is lowered to shoulder height.
Control the Motion:
Throughout the movement, avoid using momentum to push the dumbbells. Keep the movement controlled, ensuring that your shoulders are doing the work. Maintain a strong core to prevent any excessive movement in your torso.
Breathing:
Inhale as you lower the dumbbells and exhale as you press one arm overhead. Proper breathing will help maintain stability and control.
Repetition and Set:
Perform the desired number of repetitions, ensuring proper form with each rep. Aim for a steady pace, focusing on full range of motion with each arm press.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged throughout the exercise to avoid arching your lower back.
Use a controlled motion when pressing the dumbbells to avoid relying on momentum.
Maintain a neutral wrist position to prevent unnecessary strain on your joints.
Focus on fully extending your arm at the top of the press for maximum shoulder activation.
Do not let your elbows flare out too much; keep them at a 45-degree angle from your body.
Start with lighter weights if you're new to this exercise to master the form and technique.
Keep your shoulders relaxed and avoid shrugging them upwards as you press the dumbbells.
Ensure both arms get equal work by alternating at a steady pace without rushing the movement.
Avoid leaning back or using your back muscles to push the weights; let your shoulders and triceps do the work.
Maintain a stable base by keeping your feet shoulder-width apart and grounded.
How Not to Perform
Do Not Arch Your Lower Back:
Avoid arching your back while pressing the dumbbells overhead. This can put unnecessary stress on your spine and lead to lower back injuries. Engage your core to maintain a neutral spine.
Do Not Use Momentum:
Avoid swinging the dumbbells or using momentum to lift the weights. This reduces the effectiveness of the exercise and can lead to shoulder and elbow injuries. Focus on controlled, deliberate movement.
Do Not Shrug Your Shoulders:
Do not let your shoulders rise towards your ears during the press. This can lead to strain in the traps and reduce the focus on the deltoids. Keep your shoulders relaxed and press from your shoulders, not your neck.
Do Not Flare Your Elbows Out:
Avoid letting your elbows flare out excessively to the sides. This can strain the shoulder joints. Keep your elbows at a 45-degree angle to your body throughout the movement.
Do Not Lift Too Heavy a Weight:
Using weights that are too heavy can compromise your form and increase the risk of injury. Choose a weight that allows you to perform the exercise with proper technique.
Do Not Lift Both Dumbbells at the Same Time:
Avoid pressing both dumbbells simultaneously. The purpose of the seesaw motion is to alternate between each arm, which helps build shoulder stability and coordination. Pressing both at once reduces the effectiveness of the exercise.
Do Not Lock Your Elbows at the Top:
Avoid locking out your elbows fully at the top of the press. This can cause unnecessary strain on your joints. Keep a slight bend in your elbows to maintain tension on the muscles.
Do Not Lean Back:
Avoid leaning backward to assist in lifting the dumbbells. This reduces the activation of the shoulders and triceps and can strain your lower back. Maintain a strong and stable standing position.
Do Not Rush the Movement:
Avoid rushing through the reps. Fast, jerky movements can lead to injury and reduce the focus on the target muscles. Perform each rep with a slow, controlled tempo.
Do Not Hold Your Breath:
Avoid holding your breath during the exercise. Failing to breathe properly can cause unnecessary tension in your body. Remember to exhale as you press the dumbbell overhead and inhale as you lower it.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
