Dumbbell Alternate Shoulder Press

Muscles worked

Setup

1. Stand with feet shoulder-width apart or sit on a bench with back support.
2. Hold a dumbbell in each hand at shoulder height with an overhand grip, palms facing forward.
3. Position your elbows slightly forward of your shoulders in the scapular plane with wrists stacked directly over the elbows.
4. Engage your core and tuck your pelvis slightly to maintain a neutral spine and stable base.

How to do it

1. Exhale as you press one dumbbell vertically until your arm is fully extended overhead, avoiding a hard lockout of the elbow.
2. Inhale as you lower the weight back to the starting position with a controlled 2-second tempo.
3. Repeat the movement with the opposite arm while keeping the non-moving dumbbell stationary at shoulder height.
4. Continue alternating sides, ensuring the torso remains upright and does not lean toward the moving arm.

Form checklist

• Keep your core braced to prevent the lower back from arching as the weight goes overhead.
• Maintain a vertical forearm throughout the entire pressing motion.
• Avoid shrugging the shoulders toward the ears; keep the shoulder blades depressed.
• Ensure the non-moving hand stays at shoulder level and doesn't drop during the set.

Pro tips

• Focus on bringing your bicep toward your ear at the top of the movement to ensure full deltoid recruitment.
• Squeeze your glutes throughout the set to provide extra spinal support and prevent rib flare.

Make it harder

• Perform the exercise standing on one leg to significantly increase the demand on your core and balance.
• Add a 2-second pause at the top of each repetition to maximize time under tension and stability.

Frequently asked

What muscles does the dumbbell alternate shoulder press work?

The dumbbell alternate shoulder press primarily targets the deltoids, and also works the biceps as secondary muscles.

What equipment do you need for the dumbbell alternate shoulder press?

The dumbbell alternate shoulder press uses dumbbell.

Is the dumbbell alternate shoulder press good for beginners?

Yes. The dumbbell alternate shoulder press is a beginner-friendly movement and a strong foundation to build on.

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