Dumbbell Standing Alternate Overhead Press
Also known as: standing dumbbell alternate overhead press
The point of Dumbbell Standing Alternate Overhead Press is overhead strength that holds up; independent dumbbell loading is how it gets there.
How to do Dumbbell Standing Alternate Overhead Press
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward.
- Press one dumbbell overhead, fully extending your arm.
- Lower the dumbbell back to shoulder level.
- Repeat with the other arm.
- Continue alternating arms for the desired number of repetitions.
Dumbbell Standing Alternate Overhead Press Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell Standing Alternate Overhead Press Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Training every set to failure this early
Leave two or three reps in the tank and add sets instead.
Easier and Harder Than Dumbbell Standing Alternate Overhead Press
Swap Dumbbell Standing Alternate Overhead Press For
Dumbbell Standing Alternate Overhead Press — Frequently Asked Questions
How do you do the Dumbbell Standing Alternate Overhead Press?
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward. Press one dumbbell overhead, fully extending your arm. Lower the dumbbell back to shoulder level. 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 Standing Alternate Overhead Press work?
The Dumbbell Standing Alternate Overhead 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 Standing Alternate Overhead Press should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Standing Alternate Overhead Press good for beginners?
Yes. The Dumbbell Standing Alternate Overhead 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 Standing Alternate Overhead Press?
Try the Cable Seated Rear Lateral Raise, Band Y-raise or the Left Hook. Boxing. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Standing Alternate Overhead Press the same as the standing dumbbell alternate overhead press?
Yes. The Dumbbell Standing Alternate Overhead Press is also commonly called the standing dumbbell alternate overhead press. Different gyms and training programs label it differently, but "standing dumbbell alternate overhead press" refer to this same movement.
