Standing Alternating Dumbbell Press

A beginner strength exercise for the shoulders, done with a dumbbell.

Standing Alternating Dumbbell Press: finishing position

Main muscles: Shoulders
Also works: Triceps
Equipment: Dumbbell
Level: Beginner
Type: Compound
Movement: Push

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Standing Alternating Dumbbell Press

Questions

What muscles does the Standing Alternating Dumbbell Press work?

Mainly the shoulders, with the triceps helping.

Is the Standing Alternating Dumbbell Press good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Standing Alternating Dumbbell Press?

Good alternatives that train the shoulders: Dumbbell Raise, Seated Dumbbell Press, Standing Dumbbell Press or Standing Palm-In One-Arm Dumbbell Press.

How many sets and reps of the Standing Alternating Dumbbell Press should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).