Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Shoulders · Dumbbell
Dumbbell Alternate Side Press
Dumbbell Alternate Side Press is an intermediate compound strength exercise that works the delts (shoulders), with the triceps and upper back 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
- Upper Back · Trapezius, Rhomboids
How to do Dumbbell Alternate Side Press
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. Your palms should be facing each other, and your elbows should be bent at a 60-degree angle and facing downward.
- Press the right dumbbell overhead and slightly lean to the opposite side until your arm is fully extended.
- Lower the right dumbbell back to shoulder height in a controlled manner and press the left dumbbell overhead and slightly to the side.
- Continue alternating arms for the desired number of repetitions, ensuring a smooth and controlled movement.
Form tips
- Breathe out as you press the dumbbell overhead and breathe in as you lower it.
- Maintain a controlled pace to maximize muscle engagement and avoid using momentum.
- Ensure your wrists remain straight and aligned with your forearms throughout the exercise.
Dumbbell Alternate Side Press alternatives
More delts exercises
Dumbbell Alternate Side Press FAQ
What muscles does Dumbbell Alternate Side Press work?
Dumbbell Alternate Side Press mainly works the delts in the shoulders (Anterior Deltoids). The triceps and upper back work as secondary muscles.
What equipment do you need for Dumbbell Alternate Side Press?
You need a dumbbell.
How many sets and reps of Dumbbell Alternate Side 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 Side 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 Side 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 Side Press?
Other exercises for the delts include Iso Lateral Shoulder Press Alternate Arms, Kettlebell Seesaw Press, Kettlebell Strict Press and Smith Machine Shoulder Press.
For developers
Use Dumbbell Alternate Side Press in your app
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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_PZOTSJ" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_PZOTSJ", "name": "Dumbbell Alternate Side Press", "model": "male", "target": "Delts", "equipment": "Dumbbell", "media": { "mp4": "https://…/ex_PZOTSJ/mp4-720.mp4?…", "poster": "https://…/ex_PZOTSJ/poster.jpg?…" } }