How to Do Dumbbell Standing Alternate Overhead Press

Dumbbell Standing Alternate Overhead 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 Standing Alternate Overhead Press

  1. 01Stand with feet shoulder-width apart holding a dumbbell in each hand at shoulder height with palms facing inward.
  2. 02Press one dumbbell toward the ceiling until the elbow is fully locked out next to the ear.
  3. 03Lower the weighted arm back to the starting position while keeping the opposite dumbbell stationary.
  4. 04Repeat the movement on the opposite side, exhaling on every upward press.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Standing Alternate Overhead 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

Avoid leaning the torso toward the resting side by engaging the obliques to keep the ribcage square.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Standing Alternate Overhead Press questions

What muscles does Dumbbell Standing Alternate Overhead Press work?

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

How do you do Dumbbell Standing Alternate Overhead Press correctly?

Stand with feet shoulder-width apart holding a dumbbell in each hand at shoulder height with palms facing inward. Press one dumbbell toward the ceiling until the elbow is fully locked out next to the ear. Lower the weighted arm back to the starting position while keeping the opposite dumbbell stationary. Repeat the movement on the opposite side, exhaling on every upward press.

What is the A90 coach tip for Dumbbell Standing Alternate Overhead Press?

Avoid leaning the torso toward the resting side by engaging the obliques to keep the ribcage square.

Is Dumbbell Standing Alternate Overhead Press suitable for beginners?

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

What equipment do you need for Dumbbell Standing Alternate Overhead Press?

Dumbbell Standing Alternate Overhead Press uses dumbbell.

A90 Intelligence

Put this into a real plan.

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

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