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Exercise 0286 · REF izMnLqz

Dumbbell Alternate Side Press exercise animation

Dumbbell Alternate Side Press

Category
Shoulders
Equipment
Dumbbell
Target
Delts

The alternate side press bends the torso laterally as one arm presses overhead, which pulls the obliques into a shoulder exercise in a way a standard press never does. It's an old-school strongman-style move that trades some pure pressing efficiency for extra core and stability demand. Go light until the lateral lean feels controlled — it's easy to let the low back do the bending instead of the obliques.

How to Do the Dumbbell Alternate Side Press

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
  2. Press one dumbbell overhead while keeping the other dumbbell at shoulder height.
  3. Lower the pressed dumbbell back to shoulder height while pressing the other dumbbell overhead.
  4. Continue alternating sides for the desired number of repetitions.

Muscles Worked

The Dumbbell Alternate Side Press primarily targets the Delts, with Triceps as the primary synergist muscle group, along with the Core.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell Alternate Side Press work?
The Dumbbell Alternate Side Press primarily targets the delts, with the triceps and core assisting.
What equipment do I need for the Dumbbell Alternate Side Press?
The Dumbbell Alternate Side Press is done with a dumbbell.
What's a good alternative to the Dumbbell Alternate Side Press?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.