Animated GIF · Available via API
gif_boxDumbbell Alternate Side Press
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
DumbbellCategory
strength
Mechanic
compound
Cal/min
6.1
Force
push
Dumbbell Alternate Side Press is a intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Triceps and Core.
list_alt Step-by-Step Instructions
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
Press one dumbbell overhead while keeping the other dumbbell at shoulder height.
Lower the pressed dumbbell back to shoulder height while pressing the other dumbbell overhead.
Continue alternating sides for the desired number of repetitions.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because Dumbbell Alternate Side Press loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Letting the two arms/sides move independently with different ranges of motion or tempo, which hides side-to-side strength imbalances instead of fixing them.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Dumbbell Alternate Side Press is classified as a Intermediate strength exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Shoulders movements first. It fits well in programs focused on strength training and pairs naturally with other Shoulders movements in a balanced routine.
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