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Dumbbell Alternate Shoulder Press

Intermediate

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Unilateral overhead press with dumbbells alternating arms targets shoulders and triceps for upper body strength while challenging core stability; performed standing to build balance and address imbalances.

About Exercise

Equipment

Dumbbells

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Shoulders, Triceps

Secondary Muscles

Traps, Abs, Obliques

Popularity Score

Goals

Strength

Hypertrophy

Training Style

Weightlifting

Bodybuilding

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Shoulders

10/10

Anterior Delts, Medial Delts

Triceps

8/10

Lateral Head

Traps

5/10

Upper Traps

Abs

4/10

Transverse Abdominis

Obliques

4/10

External Obliques

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-90 seconds

How to Perform

Stand with feet shoulder-width apart, holding dumbbells at shoulder height with palms facing forward and elbows slightly forward. Brace your core and squeeze glutes for stability.

Press one dumbbell overhead by extending your arm fully while keeping your torso upright.
Stack the dumbbell, wrist, elbow, and shoulder vertically at the top.
Lower the dumbbell controlled back to shoulder height.
Immediately press the other dumbbell overhead in the same manner.
Alternate arms continuously without pausing.
Maintain core engagement and avoid leaning throughout.

Coaching Tips

Form Cues

Brace core tight
Press straight up
Keep shoulders down
Avoid arching back
Elbows forward slightly

Breathing

Exhale as you press overhead; inhale as you lower the dumbbell.

Tempo

2-0-1

Range of Motion

Start with dumbbells at shoulder height and press until arms are fully extended overhead without locking elbows; lower to elbows at 90 degrees.

Safety

Safety Notes

Avoid heavy weights if shoulder mobility is limited
Do not press behind the neck
Stop if you feel shoulder impingement
Use lighter weights standing if balance is poor
Consult a doctor with acute back or shoulder issues

Spotting

Spot from behind by assisting the pressing arm if failing; not typically needed for moderate weights, use safeties on bench if seated.

Common Mistakes

Leaning torso to one side
Shrugging shoulders up
Using momentum to press
Flaring elbows out wide
Not bracing core

When to Avoid

Shoulder impingement
Recent shoulder injury
Lower back issues
Uncontrolled hypertension

Flexibility Needed

Shoulder flexion to 160 degrees
Thoracic extension
Ankle stability for standing

Build Up First

Master basic bilateral shoulder press
Core bracing proficiency
Overhead pressing form

Also known as

Alternating Dumbbell Shoulder Press, Single Arm Dumbbell Press, Alternating Overhead Dumbbell Press, Unilateral Dumbbell Shoulder Press, Seated Alternating Dumbbell Press