Dumbbell Alternate Side Press

Dumbbell Alternate Side Press

The Dumbbell Alternate Side Press is a dynamic and challenging exercise that targets the upper body, specifically the shoulders, chest, and triceps. It is a great compound movement that helps improve upper body strength, stability, and muscle balance. To perform this exercise, you'll need a pair of dumbbells and a flat bench. Start by sitting on the bench with your feet firmly planted on the ground and your back straight. Hold the dumbbells at shoulder height, palms facing forward, with your elbows out to the sides. From here, exhale and press one dumbbell straight up overhead while keeping the other dumbbell at shoulder height. As you press the weight up, focus on keeping your core engaged and your body stable. Then, slowly lower the dumbbell back to shoulder height and repeat on the opposite side. Make sure to maintain control throughout the entire movement and avoid using momentum to lift the weights. It is important to choose an appropriate weight that challenges you but still allows you to maintain proper form. Incorporating the Dumbbell Alternate Side Press into your routine can help improve your upper body strength, enhance muscle tone, and promote muscular balance. Remember to warm up before performing this exercise and consult with a fitness professional to ensure proper form and technique.


  • Stand with your feet shoulder-width apart, holding a dumbbell in one hand with a neutral grip and the other hand resting on your hip.
  • Take a deep breath in and brace your core muscles.
  • Press the dumbbell overhead, fully extending your arm until it is directly above your shoulder.
  • Lower the dumbbell back down to the starting position in a controlled manner.
  • Repeat the movement with the opposite arm.
  • Continue alternating sides for a specific number of repetitions or a set duration.

Tips & Tricks

  • Maintain proper form throughout the exercise.
  • Engage your core muscles to stabilize the movement.
  • Focus on breathing steadily and rhythmically.
  • Start with lighter weights and gradually increase as you gain strength.
  • Avoid locking your elbows at the top of the movement.
  • Use controlled and smooth movements to avoid jerking or swinging the dumbbells.
  • Ensure equal effort and range of motion on both sides of your body.
  • Warm up adequately before performing the exercise to prepare your muscles.
  • Listen to your body and stop if you feel any pain or discomfort.
  • Consider seeking guidance from a qualified fitness professional to ensure correct technique.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine