The Seesaw Dumbbell Press is a dynamic upper-body exercise that enhances shoulder stability, unilateral strength, and core engagement by alternating pressing movements. Follow these steps for proper form and maximum effectiveness.
Step 1: Setup & Starting Position
Choose the right weight – Select a pair of dumbbells that allow you to complete your reps with proper form but still challenge your shoulders and arms.
Sit or stand tall – You can perform this exercise seated on a bench or standing for more core engagement. Keep your feet shoulder-width apart.
Hold the dumbbells at shoulder height – Grip a dumbbell in each hand with your palms facing forward (neutral grip is also an option). Your elbows should be bent at a 90-degree angle, with the dumbbells aligned with your shoulders.
Step 2: Begin the Movement
Press one dumbbell overhead – Extend your right arm fully while keeping your left dumbbell in the starting position. Press until your arm is straight, but don’t lock your elbow.
Lower with control – As you bring the right dumbbell back down to shoulder level, begin pressing the left dumbbell upward in a smooth, alternating motion.
Step 3: Maintain Control & Stability
Keep your core engaged – Resist excessive torso movement by bracing your core and keeping your ribcage down.
Move smoothly – Avoid jerky movements; the transition between each press should be fluid and controlled, resembling a “seesaw” motion.
Step 4: Complete the Set
Repeat the motion – Continue alternating arms for the desired number of reps (e.g., 3–4 sets of 8–12 reps per side).
Focus on form – Ensure both arms move with equal strength and control to avoid imbalances.
