Dumbbell Side Press

Body region

• Shoulders
• Core
• Arms

Muscles

Main

• Deltoid
• Triceps

Helps

• Serratus Anterior
• Trapezius

Holds

• Quadratus Lumborum
• External Oblique
• Internal Oblique

Equipment

• Dumbbells

Technique

1. Set your feet somewhat wider than your hips and hold a dumbbell at one shoulder, palm facing in or forward.
2. Brace your core and tip your torso slightly away from the working side by bending at the hip.
3. Press the dumbbell straight up while the torso leans a little further to the side, eyes on the weight.
4. Lock the arm out above the shoulder, then stand back up and lower the dumbbell to the shoulder.

Cues

• Keep the forearm vertical so the weight stays over your body.
• Lean only as far as your hips and side muscles can control.
• Learn the pattern with a light weight first.

Common mistakes

• Twisting the torso instead of leaning to the side.
• Pushing the dumbbell out in front of the shoulder.
• Rounding the lower back while leaning.

Variations

• Alternating Dumbbell Side Press

Alternatives

• One-Arm Dumbbell Overhead Press
• Dumbbell Overhead Press