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Shoulders · Dumbbell
Dumbbell Standing Alternate Overhead Press
Dumbbell Standing Alternate Overhead Press is an intermediate compound strength exercise that works the delts (shoulders), with the triceps and upper chest 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 Chest · Pectoralis Major
How to do Dumbbell Standing Alternate Overhead Press
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing each other.
- Press the right dumbbell overhead until your arm is fully extended while keeping the left dumbbell at shoulder height.
- Lower the right dumbbell back to shoulder height and then press the left dumbbell overhead until your left arm is fully extended.
- Continue alternating the press between your right and left arms for the desired number of repetitions.
Form tips
- Ensure your back remains straight and avoid leaning backward during the press.
- Exhale as you press the dumbbell overhead and inhale as you lower it back down.
- Use a controlled motion to avoid jerking the weights and maintain proper form.
Dumbbell Standing Alternate Overhead Press alternatives
More delts exercises
Dumbbell Standing Alternate Overhead Press FAQ
What muscles does Dumbbell Standing Alternate Overhead Press work?
Dumbbell Standing Alternate Overhead Press mainly works the delts in the shoulders (Anterior Deltoids). The triceps and upper chest work as secondary muscles.
What equipment do you need for Dumbbell Standing Alternate Overhead Press?
You need a dumbbell.
How many sets and reps of Dumbbell Standing Alternate Overhead 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 Standing Alternate Overhead 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 Standing Alternate Overhead 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 Standing Alternate Overhead Press?
Other exercises for the delts include Barbell Standing Shoulder Press, Arnold Press Cable Resistance Band Standing, Cable Twisting Overhead Press 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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