Exercise

Standing Alternating Dumbbell Press

Also known as: alternating db press, single arm db press, alternating db ohp, dumbbell standing alternate press

Standing Alternating Dumbbell Press — position 2

Standing Alternating Dumbbell Press is a compound exercise for the shoulders. Main target: anterior deltoid. Also works: triceps lateral head, triceps long head and traps. Equipment: dumbbell.

EquipmentDumbbell

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Anterior deltoid

Secondary

Triceps lateral head Triceps long head Traps

How to do it

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.
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.
After a brief pause, return the weight to the starting position.
Repeat for the opposite side, continuing to alternate between arms.