Alternating Standing Dumbbell Press 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Alternating Standing Dumbbell Press is a shoulder-focused exercise that also targets the triceps. It involves standing with a dumbbell in each hand, pressing one dumbbell overhead while the other remains at shoulder level. The movement alternates between arms, ensuring each shoulder is worked individually. This exercise helps build strength and stability in the shoulders while also engaging the triceps as secondary muscles. Performing the exercise standing requires core engagement to maintain balance, making it an effective full-body movement for improving upper body strength and endurance.
How to Perform
Begin by standing tall with a dumbbell in each hand, your feet positioned approximately shoulder-width apart for balance and stability.
Lift the dumbbells to shoulder level, keeping your elbows bent at about 90 degrees, and rotate your palms to face forward. This is your starting position.
Take a deep breath, then press one dumbbell upward by extending your elbow, while engaging the deltoid (shoulder) muscles to drive the movement.
Gradually lower the dumbbell back down to shoulder height, making sure your arm forms a 90-degree angle or slightly lower, depending on your arm length.
Without pausing, press the opposite dumbbell overhead in the same manner, alternating arms for each repetition.
Continue alternating arms for the desired number of repetitions, focusing on smooth and controlled movements throughout.
Keep your core engaged to maintain balance and support your lower back.
Avoid arching your back; ensure you are standing tall with a neutral spine.
Perform the movement in a slow, controlled manner to maximize muscle engagement and reduce the risk of injury.
Tips
As you press the dumbbell overhead, focus on driving your bicep toward your ear while exhaling to maintain a smooth breathing pattern.
If you feel any discomfort in your neck or traps during the movement, check your thoracic spine extension and shoulder flexion to ensure proper form and mobility.
At the top of the press, keep a slight bend in your elbows instead of fully locking them out. This helps maintain continuous tension in the shoulder muscles.
If you struggle to fully extend your arms overhead, this may be a sign of limited shoulder mobility, particularly due to a lack of scapular upward rotation.
How Not to Perform
Avoid Arching Your Lower Back: Do not excessively lean back or arch your lower back while pressing the dumbbell overhead. This can strain your lower back and reduce the effectiveness of the exercise. Keep your core engaged and maintain a neutral spine throughout the movement.
Don’t Use Momentum: Avoid swinging your body or using momentum to press the dumbbells up. Focus on slow, controlled movements to ensure that the effort comes from your shoulder muscles, not from jerking your body.
Don’t Lock Out Elbows at the Top: Avoid fully extending your elbows and locking them at the top of the movement. This can place unnecessary stress on the joints and reduce continuous tension on the shoulder muscles. Keep a slight bend in your elbows to maintain muscle engagement.
Avoid Shrugging Your Shoulders: Do not allow your shoulders to shrug or elevate toward your ears as you press the dumbbell. Keep your shoulders down and away from your ears to ensure you are working the deltoids effectively without involving the traps.
Don’t Press Too Far Behind Your Head: Do not press the dumbbells too far behind your head, as this can strain your shoulders and neck. The dumbbells should stay in line with your head, not extending too far backward.
Avoid Letting Elbows Flare Out Too Much: Do not let your elbows flare too far outward when pressing. Keeping them at a 45-degree angle to your body helps target the shoulders more effectively and prevents excessive strain on the shoulder joints.
Don’t Rush the Movement: Avoid rushing through the exercise by performing quick reps. Focus on smooth, controlled movements to fully engage the shoulder muscles and prevent unnecessary strain or injury.
Don’t Use Excessive Weight: Avoid using weights that are too heavy for your current level of strength. This can lead to improper form and increase the risk of injury. Choose a weight that allows you to maintain control and proper technique throughout the entire set.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
