Dumbbell Alternate Side Press
Skip the guesswork: Dumbbell Alternate Side Press leans on independent dumbbell loading for round, durable shoulder caps.
How to do Dumbbell Alternate Side Press
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
- Press one dumbbell overhead while keeping the other dumbbell at shoulder height.
- Lower the pressed dumbbell back to shoulder height while pressing the other dumbbell overhead.
- Continue alternating sides for the desired number of repetitions.
Dumbbell Alternate Side Press Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Alternate Side Press Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Shrugging the traps up to finish the last few reps
Keep the shoulder blade down and end the set when the shrug appears.
Chasing load before the pattern is grooved
Spend the first few weeks making every rep look the same.
Easier and Harder Than Dumbbell Alternate Side Press
Swap Dumbbell Alternate Side Press For
Dumbbell Alternate Side Press — Frequently Asked Questions
How do you do the Dumbbell Alternate Side Press?
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. Press one dumbbell overhead while keeping the other dumbbell at shoulder height. Lower the pressed dumbbell back to shoulder height while pressing the other dumbbell overhead. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Alternate Side Press work?
The Dumbbell Alternate Side Press primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Alternate Side Press should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Alternate Side Press good for beginners?
Yes. The Dumbbell Alternate Side Press is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Alternate Side Press?
Try the Lever Shoulder Press, Resistance Band Seated Shoulder Press or the Cable Standing Shoulder External Rotation. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
