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Shoulders Exercise · Dumbbell

Dumbbell Standing Alternate Overhead Press exercise animation

Dumbbell Standing Alternate Overhead Press

Category
Shoulders
Equipment
Dumbbell
Target
Delts

Pressing one arm at a time forces the core to resist rotation while the working shoulder does the pressing, which is a demand the two-arm overhead press doesn't create. It also means each side has to earn its own strength rather than letting a dominant arm cover for a weaker one. Expect less total weight moved than a standing two-arm press.

How to Do the Dumbbell Standing Alternate Overhead Press

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing forward.
  2. Push one dumbbell straight overhead until your arm is fully extended.
  3. Bring that dumbbell back down to shoulder level.
  4. Perform the same press with your other arm.
  5. Keep alternating arms until you've completed the desired number of reps.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

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

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