Dumbbell Standing Alternate Overhead Press

Dumbbell Standing Alternate Overhead Press

The Dumbbell Standing Alternate Overhead Press is a challenging exercise that targets the muscles of the shoulders, triceps, and upper back. This compound movement not only helps to build strength and muscle definition but also improves overall shoulder stability and posture. By incorporating dumbbells into this exercise, you engage more stabilizer muscles, contributing to a more functional upper body strength. To perform the Dumbbell Standing Alternate Overhead Press, you start by standing with your feet shoulder-width apart and holding a dumbbell in each hand at shoulder level, palms facing forward. From here, you press one dumbbell straight up overhead, fully extending the arm while keeping the other dumbbell at shoulder level. Lower the raised dumbbell back to the starting position and then repeat the movement with the other arm. This exercise allows for unilateral training, meaning each arm works independently, helping to address any muscle imbalances that may exist between the two sides of your body. It also requires core engagement to stabilize the spine, promoting a strong and balanced physique. To make the most of this exercise, it's crucial to focus on proper form and control throughout the movement. Avoid excessive swinging or using momentum to lift the dumbbell, as this can compromise the effectiveness of the exercise and increase the risk of injury. Start with a weight that challenges you but still allows for proper technique, and gradually progress as your strength and proficiency improve. By incorporating the Dumbbell Standing Alternate Overhead Press into your workout routine, you can achieve stronger, more sculpted shoulders and upper body, enhancing your overall fitness and athletic performance. Remember to consult with a fitness professional to ensure this exercise is suitable for your individual needs and capabilities.


  • Stand with your feet shoulder-width apart, facing forward, and hold a dumbbell in each hand at shoulder level with your palms facing forward.
  • Keeping your core engaged, press one dumbbell overhead until your arm is fully extended and the dumbbell is directly above your shoulder. Your palm should be facing forward at the top of the movement.
  • Return the dumbbell back to the starting position at shoulder level and repeat the movement with the opposite arm.
  • Continue alternating arms for the desired number of repetitions.
  • Ensure that your core is stable and avoid arching your back during the movement.
  • Exhale as you press the dumbbell overhead and inhale as you return to the starting position.

Tips & Tricks

  • Maintain proper form and alignment throughout the exercise.
  • Engage your core muscles to stabilize your body and prevent excessive swaying or arching of the back.
  • Start with lighter dumbbells and gradually increase the weight as you get stronger and more comfortable with the exercise.
  • Focus on controlled and smooth movements, avoiding any jerking or swinging.
  • Inhale as you lower the dumbbell and exhale as you press it overhead.
  • Keep your shoulders relaxed and away from your ears to avoid unnecessary tension.
  • Avoid locking your elbows at the top of the movement to maintain tension on the working muscles.
  • Include both arms equally and alternate between sides for a balanced workout.
  • Listen to your body and adjust the range of motion based on your flexibility and comfort level.
  • Warm up your upper body muscles before performing the exercise to prevent injuries.


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