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Shoulders · Dumbbell
Dumbbell Alternate Shoulder Press
Dumbbell Alternate Shoulder Press is an intermediate compound strength exercise that works the delts (shoulders), with the triceps assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Triceps · Triceps Brachii
How to do Dumbbell Alternate Shoulder Press
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. Your palms should be facing forward, and your elbows should be bent at a 90-degree angle.
- Engage your core and press the right dumbbell overhead until your arm is fully extended. Keep your left dumbbell in the starting position.
- Lower the right dumbbell back to shoulder height in a controlled manner.
- Repeat, alternating arms for the desired number of repetitions.
Form tips
- Avoid locking your elbows at the top of the movement to maintain tension in the muscles.
- Breathe out as you press the dumbbell overhead and breathe in as you lower it.
- Ensure your wrists remain straight and aligned with your forearms throughout the exercise.
Dumbbell Alternate Shoulder Press alternatives
More delts exercises
Dumbbell Alternate Shoulder Press FAQ
What muscles does Dumbbell Alternate Shoulder Press work?
Dumbbell Alternate Shoulder Press mainly works the delts in the shoulders (Anterior Deltoids). The triceps work as secondary muscles.
What equipment do you need for Dumbbell Alternate Shoulder Press?
You need a dumbbell.
How many sets and reps of Dumbbell Alternate Shoulder Press should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Alternate Shoulder Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Dumbbell Alternate Shoulder Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Alternate Shoulder Press?
Other exercises for the delts include Smith Machine Shoulder Press, Band Seated Shoulder Press, Iso Lateral Shoulder Press Alternate Arms and Weighted Standing Shoulder Press With Plate.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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