Alternating Dumbbell Shoulder Press

Beginner Compound

DumbbellsAdjustable bench
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A seated dumbbell shoulder press done one arm at a time on an upright bench: one dumbbell presses overhead while the other waits at the shoulder. Trains the front and lateral delts, with the triceps assisting.

Also known as: dumbbell seated alternate shoulder press, seated alternating dumbbell shoulder press, alternate dumbbell shoulder press, alternating dumbbell overhead press, alternate shoulder press

How to do the Alternating Dumbbell Shoulder Press

  1. Sit on the bench with your feet flat on the floor, holding a dumbbell in each hand.
  2. Bring the dumbbells up to shoulder height, with your elbows bent.
  3. Press one dumbbell straight up while the other stays at your shoulder.
  4. Lower it to shoulder height, then press the other side.
Full technique — 7 steps
  1. Sit tall on a bench with back support and plant both feet firmly on the floor.
  2. Hold a dumbbell in each hand at shoulder level with elbows under wrists.
  3. Tighten your stomach and keep your ribs in line with your pelvis without leaning back into a big arch.
  4. Press one dumbbell upward until that arm is extended overhead, keeping the other at shoulder level.
  5. Lower it back to shoulder level along the same path.
  6. Press the other dumbbell the same way and keep alternating arms.
  7. Keep your back against the bench without leaning toward the working arm.

Common mistakes

  • Leaning toward the working arm
  • Overarching the lower back
  • Stopping short of full overhead extension
  • Letting dumbbells drift too far forward
  • Shrugging shoulders during press

Form cues

  • Keep forearms vertical
  • Keep ribs down
  • Press straight overhead
  • Stay against the pad
  • Press without shrugging

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Resistance bands

No equipment

Machine

Barbell

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

  1. Easier Machine Shoulder Press Beginner
  2. This exercise Alternating Dumbbell Shoulder Press Beginner
  3. Harder Dumbbell Shoulder Press Beginner
  4. Harder Alternating Standing Arnold Press Intermediate

Too hard for now? Start with the Machine Shoulder Press.

Quick answers

What muscles does the Alternating Dumbbell Shoulder Press work?

Primary: Front delts 9/10, Side delts 7/10. Also works: Triceps 6/10, Upper chest 4/10, Traps 4/10, Rotator Cuff 3/10.

When should I do the Alternating Dumbbell Shoulder Press in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 10 min with rest.

How many sets and reps of the Alternating Dumbbell Shoulder Press?

Strength: 3–4 sets of 5–8 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 4 reps in reserve.

What can I do instead of the Alternating Dumbbell Shoulder Press?

Resistance bands: Resistance Band Arnold Press, Resistance Band Lateral Raise to Shoulder Press. No equipment: Seated EZ Bar Overhead Press, Elevated Close Grip Pike Push-Up. Machine: Single Arm Machine Shoulder Press. Barbell: Unsupported Seated Barbell Overhead Press, Wide Grip Barbell Overhead Press.

What is an easier version of the Alternating Dumbbell Shoulder Press?

Machine Shoulder Press (Beginner).

What is a harder version of the Alternating Dumbbell Shoulder Press?

Dumbbell Shoulder Press (Beginner), Alternating Standing Arnold Press (Intermediate).

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