Dumbbell Alternate Side Press
Stand tall with feet hip-width apart, holding a dumbbell in each hand at shoulder height, palms facing forward or neutral. Brace your core and keep your ribs down, maintaining a neutral spine.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Shoulder
- Injury risk
- Low
Primary muscles
- anterior deltoid
- lateral deltoid
- triceps brachii
Secondary muscles
- upper pectoralis major
- serratus anterior
- trapezius
- rotator cuff
- rectus abdominis
- obliques
Target muscles
- shoulder
- arms
- chest
- abs
How to perform
- 1
Stand tall with feet hip-width apart, holding a dumbbell in each hand at shoulder height, palms facing forward or neutral.
- 2
Brace your core and keep your ribs down, maintaining a neutral spine.
- 3
Press one dumbbell directly overhead until your arm is fully extended, keeping your bicep near your ear.
- 4
Lower the dumbbell slowly and with control back to the starting shoulder height.
- 5
Immediately repeat the movement with the other arm, alternating sides.
- 6
Keep your non-pressing arm stable at shoulder height throughout the set.
Safety & form
Train smart. Read these notes before adding heavy load.
