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Exercise 20

Alternating Dumbbell Shoulder Press

Overhead press that works the core, triceps, and shoulders while keeping the torso stable as the load is raised.

CoreShouldersTriceps
Athletic Station visual preview for Alternating Dumbbell Shoulder Press
Visual preview • Athletic Station

How to perform it

  1. Stand with your feet shoulder-width apart, spine upright, and a dumbbell in each hand at shoulder height.
  2. Keep your abs engaged, chest open, and wrists aligned throughout the movement.
  3. Begin by pressing one dumbbell upward until your arm is extended overhead.
  4. Keep the other dumbbell stable in the starting position near your shoulder.
  5. Lower the raised dumbbell with control back to shoulder height.
  6. Then repeat with the opposite arm, continuously alternating sides.
  7. Avoid leaning your torso or using excessive leg drive to raise the load.
  8. Exhale as you press the dumbbell up and inhale as you return.

What you should feel

Work in the shoulders, especially the front and side portions, with the triceps and core assisting with stabilization. The effort should remain controlled in the upper body, without pain in the shoulders, wrists, neck, or lower back.

Groups mentioned in the description

CoreShouldersTriceps

Exercise questions

How do you perform Alternating Dumbbell Shoulder Press?

Stand with your feet shoulder-width apart, spine upright, and a dumbbell in each hand at shoulder height. Keep your abs engaged, chest open, and wrists aligned throughout the movement. Begin by pressing one dumbbell upward until your arm is extended overhead. Keep the other dumbbell stable in the starting position near your shoulder. Lower the raised dumbbell with control back to shoulder height. Then repeat with the opposite arm, continuously alternating sides. Avoid leaning your torso or using excessive leg drive to raise the load. Exhale as you press the dumbbell up and inhale as you return.

What does Alternating Dumbbell Shoulder Press work?

Overhead press that works the core, triceps, and shoulders while keeping the torso stable as the load is raised.

What should you feel during Alternating Dumbbell Shoulder Press?

Work in the shoulders, especially the front and side portions, with the triceps and core assisting with stabilization. The effort should remain controlled in the upper body, without pain in the shoulders, wrists, neck, or lower back.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.