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How to do it
- Stand tall with feet about hip to shoulder width and a pair of dumbbells at the shoulders.
- Turn the palms forward so the handles sit just outside the shoulders, elbows down.
- Brace the trunk so the ribs stay stacked and the low back does not arch.
- Press one dumbbell overhead until the elbow is long, the other bell staying at the shoulder.
- Lower that bell to the rack, then press the opposite arm.
- Keep the head quiet and the torso upright as you alternate.
Common mistakes
- Rotating the palms from facing in to facing forward; this clip is a palms-forward press, not an Arnold press.
- Leaning or hiking the hip toward the working side as that arm goes up.
- Pressing both bells together; the pattern is one arm, then the other.
- Letting the head jut forward or the low back dump as the bell reaches lockout.
Muscles worked
- Primary
- Front Delts
- Secondary
- Triceps
Same movement, other equipment
Similar exercises
Good to know
- What muscles does the Standing Alternating Dumbbell Press work?
- Mainly the front delts. It also works the triceps.
- What equipment do you need for the Standing Alternating Dumbbell Press?
- It uses dumbbells. Without it, the Band Overhead Press and the Cable Overhead Press train the same muscles the same way.
- Is the Standing Alternating Dumbbell Press good for beginners?
- GymVim rates it beginner.