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Shoulders · Dumbbell · Intermediate

How to do Dumbbell Alternate Side Press

The dumbbell alternate side press is a shoulder exercise where you press one dumbbell overhead at a time, alternating sides. This movement targets the deltoids and also engages the triceps and core for stability.

Dumbbell Alternate Side Press demonstration
Primary muscle
Shoulders
Also works
Triceps and Core
Equipment
Dumbbell
Level
Intermediate
Category
Shoulders

How to do Dumbbell Alternate Side Press, step by step

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
  2. Press one dumbbell overhead while keeping the other dumbbell at shoulder height.
  3. Lower the pressed dumbbell back to shoulder height while pressing the other dumbbell overhead.
  4. Continue alternating sides for the desired number of repetitions.

Muscles worked

Dumbbell Alternate Side Press works your shoulders as the main mover, with help from your triceps and core.

Track Dumbbell Alternate Side Press in SPLYT

Dumbbell Alternate Side Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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