How to Do Dumbbell Alternate Side Press

Dumbbell Alternate Side 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 Side Press

  1. 01Stand with feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with the palm facing inward.
  2. 02Press the weight overhead while simultaneously leaning the torso slightly toward the opposite side.
  3. 03Lock out the elbow at the top of the movement before returning the dumbbell to the shoulder.
  4. 04Switch the dumbbell to the other hand and repeat the press and lateral lean.
  5. 05Exhale on the upward press and inhale as the weight returns to the starting position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Alternate Side Press

Primary Stabiliser Inactive

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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

If the lower back arches, squeeze the glutes to stabilize the pelvis during the lateral press.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Alternate Side Press questions

What muscles does Dumbbell Alternate Side Press work?

Dumbbell Alternate Side 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 Side Press correctly?

Stand with feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with the palm facing inward. Press the weight overhead while simultaneously leaning the torso slightly toward the opposite side. Lock out the elbow at the top of the movement before returning the dumbbell to the shoulder. Switch the dumbbell to the other hand and repeat the press and lateral lean. Exhale on the upward press and inhale as the weight returns to the starting position.

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

If the lower back arches, squeeze the glutes to stabilize the pelvis during the lateral press.

Is Dumbbell Alternate Side Press suitable for beginners?

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

What equipment do you need for Dumbbell Alternate Side Press?

Dumbbell Alternate Side Press uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell alternate side press into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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