- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- Force TypePush
- Experience LevelBeginner
- Secondary Muscles
Alternating Standing Dumbbell Press Overview
The alternating standing dumbbell press is a variation of the standing dumbbell press and an exercise used to strengthen the muscles of the shoulders.
The overhead press is a foundational movement for establishing baseline strength and building a completely balanced physique.
Utilizing dumbbells as opposed to performing with a barbell will allow the individual to strengthen each side of the muscle equally.
Alternating Standing Dumbbell Press Instructions
- Set up for the exercise by grabbing a pair of dumbbells and standing up with your feet around shoulder width apart.
- Raise the dumbbells to shoulder height on each side and rotate your palms so they are facing forward. This is the starting position for the exercise.
- Take a deep breath then press one dumbbell overhead by extending the elbows and contracting the deltoids.
- Slowly lower the dumbbell back to the starting position (your arm should be roughly 90 degrees or slightly lower depending upon limb lengths).
- Immediately repeat this movement with your opposite arm and then repeat for desired reps.
Alternating Standing Dumbbell Press Tips
- Drive the bicep to the ear and exhale as you press.
- If you sense any pressure in your neck or traps during the movement, look to address a lack of thoracic spine extension or shoulder flexion.
- Keeping the elbows slightly bent at the top and not locking out entirely will help to keep tension on the shoulders.
- If you can’t lock out the elbows overhead then it may indicate a lack of shoulder mobility due to poor scapular upward rotation.