Seated Alternating Single Arm Dumbbell Overhead Press

A fairly inconspicuous version of the single arm dumbbell press, this variation differs where the athlete must keep an opposing arm locked out overhead while the other arm is in motion. This requires the athlete to stabilize overhead in a push/pull motion where they are actively pushing one dumbbell overhead while pulling the opposite dumbbell down to the shoulder. Although we want to see an lengthened and elevated latissimus dorsi and upper trapezius on one side and a shortened and depressed latissimus dorsi and trapezius on the other, we do not want to see a curved spine.

We recommend performing 3-4 sets of 5-10 repetitions on each arm.