Alternating Dumbbell Single-Arm Press
Build upper body strength! Alternating dumbbell presses target your chest, shoulders, and triceps. A great alternative to barbell presses.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level. Palms should face forward and elbows should be slightly forward, preparing to press.
2. Brace your core and maintain a straight back throughout the movement.
3. Push one dumbbell vertically upwards until your arm is fully extended above you, keeping your wrist straight.
4. As you lift one dumbbell, keep the other dumbbell at shoulder level.
5. Pause briefly at the top of the press.
6. Lower the raised dumbbell back to the starting position in a controlled manner while maintaining good posture.
7. Immediately press the opposite dumbbell overhead while keeping the first dumbbell at shoulder level.
8. Alternate arms for each repetition, pressing one dumbbell overhead as the other remains in the starting position.
9. Continue alternating for the desired number of repetitions, maintaining a steady pace and controlled movements.
10. Perform all reps for one set, and rest adequately between sets.
Ensure that you perform the exercise with a weight that allows you to keep good form throughout the set. Avoid locking out your elbows harshly or using momentum to press the weights up, as this can cause injury.
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