Dumbbell Alternate Side Press

준비 자세

1. 01Clean two dumbbells to the shoulders and stand with feet shoulder width apart.
2. 02Brace the trunk and keep the ribs stacked over the pelvis.
3. 03Hold both bells at shoulder height with wrists stacked under the load.
4. 04Pick a lean angle you can control; a slight tilt away from the pressing arm is the point.

수행

1. 01Lean slightly away from the working side and press one dumbbell overhead.
2. 02Lock the elbow out with the bell finishing over the shoulder and ear.
3. 03Lower the bell back to the shoulder as you return to upright.
4. 04Repeat on the other side, alternating each rep.

체크포인트

• -The lean comes from a controlled side bend, not a collapsing hip shift.
• -Non-working bell stays racked at the shoulder as counterbalance.
• -Lockout finishes with the bell stacked over the shoulder.
• -Feet stay planted; no stepping or bouncing between reps.

흔한 실수

• -Turning the lean into an uncontrolled lateral collapse.
• -Arching the lower back instead of side bending.
• -Pressing both bells together and losing the alternating rhythm.
• -Rushing reps so the obliques never control the return to upright.