PlanWorkouts

Exercise 0414 · REF bBi35y3

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 level with your palms facing forward.
  2. Press one dumbbell overhead, fully extending your arm.
  3. Lower the dumbbell back to shoulder level.
  4. Repeat with the other arm.
  5. Continue alternating arms for the desired number of repetitions.

Muscles Worked

The Dumbbell Standing Alternate Overhead 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 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.