Dumbbell Alternate Side Press

Target muscle

Delts

Also works

Triceps, core

Equipment

Dumbbell

Body part

Shoulders

How to do the dumbbell alternate side press

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
2. Press one dumbbell overhead while keeping the other dumbbell at shoulder height.
3. Lower the pressed dumbbell back to shoulder height while pressing the other dumbbell overhead.
4. Continue alternating sides for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the shoulders (deltoids). The triceps and core work as secondary muscles. See all shoulder exercises or every dumbbell exercise.