Alternating Dumbbell Shoulder Press

Exercise Summary
Primary Muscle(s) Shoulders
Secondary Muscle(s) Triceps
Equipment Dumbbell
Emphasis Compound
Type Push

Alternating DB Shoulder Press Instructions

  • Set the bench angle at 90-degrees.
  • Be seated in a strong, athletic posture:
    • Chest up and shoulders back,
    • Core braced with a neutral spine.
    • Feet rooted in the ground with your eyes fixed straight ahead.
  • Bring the dumbbells to shoulder height one at a time.
    • Use your thighs to “bump” the weight up if needed.
  • Your triceps are parallel to the floor at the start of the movement. Your forearms and wrists remain vertical throughout the movement.
    • They should never be lower than this at any point during the exercise.
    • Your wrists never "roll" back.
  • With palms facing forward, press one arm overhead while keeping the other stationary.
    • Your delts and triceps are handling the load while your core is braced.
    • Imagine bringing your armpit forward as you press.
  • Lower the dumbbell back to the starting level THEN alternate arms.


  • Don't lose your strong posture as you fatigue.
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