How to Do Dumbbell Alternate Shoulder Press

Dumbbell Alternate Shoulder Press is a shoulders exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Alternate Shoulder Press

  1. 01Stand with feet hip-width apart holding a dumbbell in each hand at shoulder height with a neutral or pronated grip.
  2. 02Press one dumbbell toward the ceiling by fully extending the arm while keeping the opposite weight stationary at the shoulder.
  3. 03Lower the active dumbbell back to the starting position before initiating the press with the opposite arm.
  4. 04Maintain a tight abdominal brace to prevent the torso from leaning toward the side of the pressing arm.
  5. 05Continue alternating sides for the duration of the set while keeping the knees slightly soft.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Alternate Shoulder Press

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Stop the dumbbells at ear level during the descent to keep constant tension on the deltoids and prevent the shoulder blades from collapsing.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Alternate Shoulder Press questions

What muscles does Dumbbell Alternate Shoulder Press work?

Dumbbell Alternate Shoulder Press is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Dumbbell Alternate Shoulder Press correctly?

Stand with feet hip-width apart holding a dumbbell in each hand at shoulder height with a neutral or pronated grip. Press one dumbbell toward the ceiling by fully extending the arm while keeping the opposite weight stationary at the shoulder. Lower the active dumbbell back to the starting position before initiating the press with the opposite arm. Maintain a tight abdominal brace to prevent the torso from leaning toward the side of the pressing arm. Continue alternating sides for the duration of the set while keeping the knees slightly soft.

What is the A90 coach tip for Dumbbell Alternate Shoulder Press?

Stop the dumbbells at ear level during the descent to keep constant tension on the deltoids and prevent the shoulder blades from collapsing.

Is Dumbbell Alternate Shoulder Press suitable for beginners?

Dumbbell Alternate Shoulder Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Alternate Shoulder Press?

Dumbbell Alternate Shoulder Press uses dumbbell.

A90 Intelligence

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