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Standing Alternating Dumbbell Press

ShouldersDumbbellBeginnerCompound
Standing Alternating Dumbbell Press — start position
Start
Standing Alternating Dumbbell Press — finish position
Finish
Muscles worked
PrimaryShoulders
SecondaryTriceps

How to do it

  1. 01

    Stand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. This will be your starting position.

  2. 02

    Extend one arm to press the dumbbell straight up, keeping your off hand in place. Do not lean or jerk the weight during the movement.

  3. 03

    After a brief pause, return the weight to the starting position.

  4. 04

    Repeat for the opposite side, continuing to alternate between arms.

In the app

Standing Alternating Dumbbell Press appears when you own dumbbells and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have dumbbells

Same movement pattern, same primary muscles — swap by what you have.

With dumbbell
With other
With bodyweight
With machine
With barbell

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