Shoulders Exercise · Dumbbell
Dumbbell Alternate Side Press
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.
Go to the movement stepsAlso known as: Db Alternate Side Press, Dumbell Alternate Side Press
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Dumbbell Alternate Side Press
- Stand with feet shoulder-width apart, a dumbbell in each hand held at shoulder height.
- Press one dumbbell straight overhead while the other stays at shoulder height.
- Bring the pressed dumbbell back down to shoulder height as you press the opposite dumbbell overhead.
- Keep alternating sides for the desired number of repetitions.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Dumbbell Alternate Side Press mainly targets your Delts, with your Triceps helping support the movement, along with your Core.
More Shoulders Exercises
Band Front Lateral Raise
Band Front Raise
Band Reverse Fly
Band Shoulder Press
Band Standing Rear Delt Row
Band Twisting Overhead Press
More Delts Exercises
Band Y-Raise
Barbell Front Raise
Barbell One Arm Snatch
Barbell Rear Delt Raise
Barbell Rear Delt Row
Barbell Seated Behind Head Military Press
FAQ
- What muscles does the Dumbbell Alternate Side Press work?
- The Dumbbell Alternate Side Press mainly works your delts. It also helps strengthen your triceps and core. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Dumbbell Alternate Side Press?
- You do the Dumbbell Alternate Side Press with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Dumbbell Alternate Side Press?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Dumbbell Alternate Side Press?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.