How to do the Alternating Standing Neutral Grip Dumbbell Shoulder Press
- Stand tall, dumbbells at shoulders, palms facing each other.
- Press one dumbbell straight up while the other stays at your shoulder.
- Lower it to shoulder height, then press the other side.
- Keep alternating without leaning or twisting.
Full technique — 7 steps
- Stand with feet about shoulder width and hold a dumbbell in each hand at shoulder level.
- Turn your palms to face each other with elbows pointing down and forward and forearms vertical.
- Squeeze your glutes, tighten your stomach, and keep your ribs in line with your pelvis.
- Press one dumbbell upward until that arm is extended overhead, keeping the other at shoulder level.
- Keep your palms facing each other throughout the press.
- Lower it back to shoulder level along the same path.
- Press the other dumbbell the same way and keep alternating arms.
Common mistakes
- Leaning toward the working arm
- Overarching the lower back
- Stopping short of full overhead extension
- Elbows flaring too wide
- Shrugging shoulders during press
Form cues
- Palms face each other
- Keep forearms vertical
- Press straight overhead
- Keep ribs down
- Keep torso quiet
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Barbell
- Half Kneeling Landmine Press Harder
- Two Hand Landmine Press Easier
Weight plates
- Plate Overhead Press Easier
- Plate Curl to Press Easier
No equipment
- Elevated Close Grip Pike Push-Up Harder
- Seated EZ Bar Overhead Press Same level
Kettlebell
- Alternating Kettlebell Press Harder
- Half Kneeling Kettlebell Press Harder
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Machine Shoulder Press
- Easier Alternating Dumbbell Shoulder Press
- This exercise Alternating Standing Neutral Grip Dumbbell Shoulder Press
- Harder Dumbbell Scott Press
- Harder Alternating Standing Arnold Press
Too hard for now? Start with the Alternating Dumbbell Shoulder Press.
Quick answers
What muscles does the Alternating Standing Neutral Grip Dumbbell Shoulder Press work?
Primary: Front delts 9/10. Also works: Triceps 6/10, Upper chest 4/10, Side delts 5/10, Serratus anterior 4/10.
When should I do the Alternating Standing Neutral Grip 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 Standing Neutral Grip Dumbbell Shoulder Press?
Strength: 3–4 sets of 6–8 reps, rest 2 min, 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, 3–4 reps in reserve.
What can I do instead of the Alternating Standing Neutral Grip Dumbbell Shoulder Press?
Barbell: Half Kneeling Landmine Press, Two Hand Landmine Press. Weight plates: Plate Overhead Press, Plate Curl to Press. No equipment: Elevated Close Grip Pike Push-Up, Seated EZ Bar Overhead Press. Kettlebell: Alternating Kettlebell Press, Half Kneeling Kettlebell Press.
What is an easier version of the Alternating Standing Neutral Grip Dumbbell Shoulder Press?
Alternating Dumbbell Shoulder Press (Beginner), Machine Shoulder Press (Beginner).
What is a harder version of the Alternating Standing Neutral Grip Dumbbell Shoulder Press?
Dumbbell Scott Press (Intermediate), Alternating Standing Arnold Press (Intermediate).
