Exercises · Shoulders

Standing Alternating Dumbbell Press

Standing Alternating Dumbbell Press is a beginner-friendly compound exercise for the shoulders, done with dumbbells. Step-by-step instructions are below; the plain-English guide, common mistakes and sets and reps ranges for this page are still being written.

• Primary musclesShoulders
• Secondary musclesTriceps
• EquipmentDumbbells
• LevelBeginner · compound

How to do it

1. Stand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. This will be your starting position.
2. Extend one arm to press the dumbbell straight up, keeping your off hand in place. Do not lean or jerk the weight during the movement.
3. After a brief pause, return the weight to the starting position.
4. Repeat for the opposite side, continuing to alternate between arms.

In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.