TrackYourLift

How to Do Standing Alternating Dumbbell Press — Form, Muscles & Tips

Learn how to do the Standing Alternating Dumbbell Press: step-by-step form, muscles worked, dumbbell setup, and common mistakes. Free workout tracker included.

Create free account See how it works

How to perform this exercise

  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.