Standing Alternating Dumbbell Press
How to do the Standing Alternating Dumbbell Press
- 1
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
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
After a brief pause, return the weight to the starting position.
- 4
Repeat for the opposite side, continuing to alternate between arms.
How to program the Standing Alternating Dumbbell Press
Sets and reps
As a compound movement, the Standing Alternating Dumbbell Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Standing Alternating Dumbbell Press is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Standing Alternating Dumbbell Press work?
The Standing Alternating Dumbbell Press primarily targets the Shoulders. It also recruits the Triceps as supporting muscles.
What equipment do I need for the Standing Alternating Dumbbell Press?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Standing Alternating Dumbbell Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
