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Last updated February 2, 2026
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shoulders
Shoulder Press - Alternate (Dumbbell)
Seated or standing. Press one DB overhead, lower it, then press the other.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Very High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
front shoulders
Secondary
triceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbellbench
Movement pattern
Alternate
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
- Keep your elbows bent and close to your body, with your palms facing forward.
- Step 2Engage Your Core
- Tighten your core muscles to stabilize your body throughout the movement.
- Maintain a neutral spine and avoid arching your back.
- Step 3Press the Dumbbells
- Simultaneously press one dumbbell upward until your arm is fully extended, while keeping the other dumbbell at shoulder height.
- Make sure to keep your wrist straight and avoid locking your elbow at the top.
- Step 4Lower the Dumbbell
- Slowly lower the dumbbell back to shoulder height while maintaining control.
- Ensure that your elbow stays close to your body during the descent.
- Step 5Alternate Arms
- Once the first dumbbell is back at shoulder height, press the other dumbbell upward.
- Continue to alternate between arms for the desired number of repetitions.
- Step 6Finish the Exercise
- After completing your reps, lower both dumbbells to your sides.
- Stand tall and take a moment to catch your breath before moving on to your next exercise.