The dumbbell standing alternate overhead press is a shoulder exercise that involves pressing dumbbells overhead one arm at a time while standing. This movement targets the deltoid muscles and also engages the tricep and core for stability.
Also Works
TricepsCore
How to Perform
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.
Pro Tips
•Press one dumbbell overhead while keeping the other at shoulder height, alternating arms for each rep.
•Brace your core hard to prevent your torso from swaying side to side with each alternating press.
•Press each dumbbell straight up over the shoulder, not toward the center of your body.
Common Mistakes
•Resting the non-pressing dumbbell on the shoulder or lowering it to the side between reps, reducing constant tension.
•Leaning to the side opposite the pressing arm to compensate for the unilateral load.
•Using leg drive by dipping the knees, which turns this into a push press rather than a strict press.
Master The Dumbbell Standing Alternate Overhead Press with Forge
Get personalized coaching, form feedback, and workout plans featuring Dumbbell Standing Alternate Overhead Press and other exercises tailored to your goals.