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Shoulders · Dumbbell
Standing Dumbbell Alternate Shoulder Press
Standing Dumbbell Alternate Shoulder 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
How to do Standing Dumbbell Alternate Shoulder Press
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing forward and elbows pointing to the floor.
- Press the right dumbbell overhead until your arm is fully extended, keeping the left dumbbell at shoulder height.
- Lower the right dumbbell back to shoulder height with control and then press the left dumbbell overhead until your arm is fully extended.
- Continue alternating arms for the desired number of repetitions.
Form tips
- Focus on your breathing: exhale while pressing the dumbbell up and inhale while lowering it.
- Avoid shrugging your shoulders to minimize neck strain.
- Incorporate shoulder warm-up exercises to prepare the muscles for the workout.
Standing Dumbbell Alternate Shoulder Press alternatives
More delts exercises
Standing Dumbbell Alternate Shoulder Press FAQ
What muscles does Standing Dumbbell Alternate Shoulder Press work?
Standing Dumbbell Alternate Shoulder 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 Standing Dumbbell Alternate Shoulder Press?
You need a dumbbell.
How many sets and reps of Standing 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 Standing 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 Standing 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 Standing Dumbbell Alternate Shoulder Press?
Other exercises for the delts include Barbell Standing Shoulder Press, Weighted Standing Shoulder Press With Plate, Smith Machine Shoulder Press and Iso Lateral Shoulder Press Alternate Arms.
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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