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See-Saw Press

IntermediateStrengthTier T3

Stand with a dumbbell at each shoulder, palms facing in. Press one arm overhead with a wrist turn, then the other, in a steady see-saw rhythm.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

dumbbells

Home Options

  • dumbbells

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with a dumbbell in each hand at shoulder level, palms facing in.
  • Brace the core.
  1. He stands tall holding a dumbbell at each shoulder, palms facing him, elbows tucked under the bells.

    Step 1 of 5

    Hold the dumbbells at shoulder level with palms facing in.

  2. He presses the left dumbbell overhead, wrist rotating so the palm faces forward at extension, while the right bell stays at the shoulder.

    Step 2 of 5

    Extend the left arm overhead, rotating the wrist so the palm faces forward.

  3. He lowers the left dumbbell toward the shoulder while the right presses upward, both arms mid-flight in the opposite-phase exchange.

    Step 3 of 5

    Lower the left bell as the right presses.

  4. He finishes with the right dumbbell pressed overhead, palm forward, and the left bell resting back at his shoulder.

    Step 4 of 5

    Finish with the right arm extended and the left back at the shoulder.

  5. He stands tall holding a dumbbell at each shoulder, palms facing him, elbows tucked under the bells.

    Step 5 of 5

    Hold the dumbbells at shoulder level with palms facing in.

Safety Information

Clean the dumbbells to shoulder level palms facing in, then press each arm overhead in turn with the wrist rotating palm-forward, lowering one weight as the other presses. Synchronize the lowering of one weight with the pressing of the other and brace the obliques against the lateral inclination. Keep the rotation smooth and avoid swinging the trunk. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.