Alternating Dumbbell Shoulder Press
Push · shoulders · beginner
Start
FinishHow to do it
Hold both dumbbells at shoulder height and press one arm fully overhead while the other stays racked at the shoulder, then lower and repeat on the opposite side.
Muscles worked
Primary: shoulders · Also works: triceps, core
Equipment
Dumbbells
Common mistakes
- Letting the resting dumbbell sag down to the chest instead of holding it tight at the shoulder
- Swaying the torso toward the pressing side on every rep
- Starting the next rep before the previous arm is fully back at ear height
Variations
- Seated alternating press
- Alternating press with a one-second hold at lockout
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a shoulder problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Standing Overhead Pressshoulders
- Pike Push-Upshoulders
- Dumbbell Lateral Raiseshoulders
- Shoulder Controlled Rotationsshoulders
- Face Pullshoulders
- Cable Lateral Raiseshoulders
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