Exercise library · Shoulders

How to Do Standing Alternating Dumbbell Press

Step-by-step instructions, muscles worked and workouts that use the standing alternating dumbbell press.

How to do it

1. Stand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. This will be your starting position.
2. Extend one arm to press the dumbbell straight up, keeping your off hand in place. Do not lean or jerk the weight during the movement.
3. After a brief pause, return the weight to the starting position.
4. Repeat for the opposite side, continuing to alternate between arms.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Adjustable dumbbellsA full home gym in one small space.See it on Amazon →Adjustable workout benchUnlocks presses, rows and step-ups at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.