Dumbbell See-Saw Press
An alternating standing dumbbell press where you side-bend away from the pressing arm, as if reaching up and over. The side bend adds oblique work and lets each shoulder press through a long range.
Primary muscles
- Front Delts
- Side Delts
- Obliques
Secondary muscles
- Triceps
- Traps (Trapezius)
- Serratus Anterior
- Abs (Rectus Abdominis)
- Sets
- 3
- Reps
- 8–10 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet shoulder-width apart holding a dumbbell at each shoulder, palms facing you as at the start of an Arnold press.
Press one dumbbell overhead, turning the palm forward as it rises.
At the same time, bend sideways at the hips toward the opposite side, as if reaching over.
Lock the arm out at the top of the reach.
Lower it to the shoulder as you come back upright, then press the other side while bending the other way.
Breathing: Exhale on each press, inhale as the dumbbell returns to the shoulder.
Coaching tips
Reach up and over
Bend to the side, not forward
Stay tall between reps
Common mistakes
Twisting or folding forward instead of bending sideways
Losing control of the lowering dumbbell
Using a load too heavy for the side bend
Safety notes
Use light to moderate dumbbells and keep the side bend smooth, especially with a history of back pain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.