Dumbbell Seated Alternate Shoulder Press
The seated dumbbell press taken arm by arm against an upright back pad: one bell goes up while the other holds at shoulder height.
How to do it
Setup
Seated with the back on an upright pad, bells at the shoulders with the palms forward, elbows out, feet planted.
Steps
- Press one bell overhead to a straight arm while the other stays at the shoulder.
- Bring it back down to shoulder height.
- Press the other bell, keeping the back on the pad throughout.
Common mistakes
Back leaving the pad as the press gets hard: stay against it; that is what the pad is for. Waiting bell sagging to the chest: keep it at shoulder height, elbow out. Leaning toward the pressing arm: shoulders level, both hips on the seat.
Breathing
Exhale on the press, inhale lowering.
