Alternating Dumbbell Hammer grip Side Press
a.k.a. See Saw Press
Differentiation: Mechanics
This variation of a standing shoulder press is unique. Here is how: you alternate between your left and right arm with each rep. Working individual sides allows you to focus on working each shoulder individually. This exercise may seem similar to Standing Alternating Dumbbell Presses, but it differs slightly. When performing Alternating Dumbbell Presses - | you hold the dumbbells using a palms-out grip. In Alternating Dumbbell Hammer-Grip Side Presses you hold the dumbbells with your palms facing inward. This hand position specifically targets your front deltoids.
Starting Position
To get into starting position, do this...
1) Obtain two dumbbells.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) While holding a dumbbell in each hand, walk over the the spot where you will perform the exercise and stand.
4) Place your feet shoulder-width apart.
5) ...and hold them in front of you at shoulder level - palms facing each other.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you lift the left dumbbell straight up
3) ...until your arm is fully extended and pointed overhead as you bend your waist slightly to the right.
4) Inhale as you lower the dumbbell to shoulder level as you again stand up straight.
5) Then, repeat the lift with your right arm while bending to the left.
6) Continue reps until you have completed a full set, alternating each arm for each rep.
Proper Form
Pay special attention to following proper form by...
Keep your back straight and your head forward.
Keep your palms facing inward.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Appearing in the Video
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Tip
Do not lock out every single rep, otherwise you will become tired too easily.