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Male
Dumbbell Alternate Side Press
Muscles involved
The dumbbell alternate side press leans as you press. It builds shoulder and oblique strength one side at a time.
How to do it
- Stand tall with a dumbbell in each hand, held at shoulder height with palms facing forward.
- Press the right dumbbell straight overhead until your arm is fully extended, keeping your core tight to avoid leaning.
- Pause at the top, squeezing your right shoulder.
- Slowly lower the dumbbell back to shoulder height and repeat with your left arm.
Equipment required
Muscles worked
Tips
- Keep your core braced to prevent your torso from leaning to the side. - Press the dumbbell straight up and slightly back, aligning it over your shoulder joint. - Squeeze your shoulder at the top of the press for a peak contraction. - Control the dumbbell on the way down; do not just drop it.
Difficulty
IntermedioFrequently asked questions
Dumbbell Alternate Side Press: which muscles does it work?
Dumbbell Alternate Side Press mainly works: Shoulders. It also involves: Lateral deltoid, Anterior deltoid.
