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Exercises · shoulders

Dumbbell Alternating Shoulder Press

A shoulder press using dumbbells, pressing one arm at a time to target the deltoids and stabilizers.

shouldersdeltoidsdumbbellbeginnercompoundunilateral

Secondary muscles

tricepsupper chesttrapezius

How to do it

  1. Hold dumbbells at shoulder level, palms facing forward.
  2. Brace your core and press one dumbbell overhead until arm is fully extended.
  3. Lower to shoulder height as you press the opposite dumbbell overhead.
  4. Continue alternating arms with each rep.
  5. Maintain upright posture and avoid arching back.

Form cues

  • No arching
  • Core tight
  • Elbow under wrist
  • Smooth transition

Common mistakes

  • Leaning to side
  • Pressing both at once
  • Shrugging shoulders

Breathing

Exhale pressing up, inhale lowering down.

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