Standing Alternating Dumbbell Press

How to do the Standing Alternating Dumbbell Press

1. Stand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. This will be your starting position.
2. Extend one arm to press the dumbbell straight up, keeping your off hand in place. Do not lean or jerk the weight during the movement.
3. After a brief pause, return the weight to the starting position.
4. Repeat for the opposite side, continuing to alternate between arms.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	triceps
Equipment	dumbbell
Difficulty	beginner
Type	compound

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Handstand Push-Ups Bodyweight Shoulder Press - With Bands Resistance Bands Alternating Kettlebell Press Kettlebell Double Kettlebell Jerk Kettlebell Double Kettlebell Push Press Kettlebell Kettlebell Arnold Press Kettlebell

Harder than the Standing Alternating Dumbbell Press

Push Press expert · Barbell Clean and Jerk expert · Barbell Circus Bell expert · Other Equipment

Superset the Standing Alternating Dumbbell Press with

Opposing middle back work — alternate sets without extra rest.

Bent Over Two-Dumbbell Row middle back Bent Over Two-Dumbbell Row With Palms In middle back Dumbbell Incline Row middle back One-Arm Dumbbell Row middle back

Common questions

What muscles does the Standing Alternating Dumbbell Press work?

The Standing Alternating Dumbbell Press primarily works the shoulders, with the triceps as secondary movers. Alternating Cable Shoulder Press, Alternating Kettlebell Press, and Anti-Gravity Press train the same muscle, across 9 equipment types.

What equipment do you need for the Standing Alternating Dumbbell Press?

Dumbbells. Without dumbbells, Handstand Push-Ups, Shoulder Press - With Bands, and Alternating Kettlebell Press train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Standing Alternating Dumbbell Press suitable for beginners?

Yes, the Standing Alternating Dumbbell Press is rated beginner. Push Press, Clean and Jerk, and Circus Bell are the progressions from here.

Where should the Standing Alternating Dumbbell Press go in a workout?

Early — the Standing Alternating Dumbbell Press is compound, working 2 muscle groups, so run it first or second while you are fresh, then superset Bent Over Two-Dumbbell Row and Bent Over Two-Dumbbell Row With Palms In later.

Similar exercises

Alternating Cable Shoulder Press Cable Machine Alternating Kettlebell Press Kettlebell Anti-Gravity Press Barbell Arnold Dumbbell Press Dumbbell Barbell Shoulder Press Barbell Bradford/Rocky Presses Barbell