GymPlan AIStanding Alternating Dumbbell Press
Standing Alternating Dumbbell Press is a beginner compound dumbbell exercise that mainly works your shoulders, with help from your triceps.
How to do the standing alternating dumbbell press
- 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.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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What muscles does the standing alternating dumbbell press work?
It mainly works your shoulders; your triceps assist.
How many sets and reps of standing alternating dumbbell press should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the standing alternating dumbbell press good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.