Standing Alternating Dumbbell Press

Also called alternating dumbbell press, alternating shoulder press and standing alternating press.

Works

Shoulders, plus triceps

Equipment

Dumbbells

Level

Beginner

Type

Compound, one side at a time

How to do it

Setup. 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.

1. 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.
2. After a brief pause, return the weight to the starting position.
3. Repeat for the opposite side, continuing to alternate between arms.

Cues

• Dumbbells at the shoulders, palms forward.
• Press one up, other stays put.
• Ribs down, no leaning.
• Lower slowly, then switch.

Common mistakes

• Leaning away from the pressing arm.
• Arching the low back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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