How to Do Standing Dumbbell Alternate Shoulder Press

Standing 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 Standing Dumbbell Alternate Shoulder Press

  1. 01Stand with feet shoulder-width apart holding a pair of dumbbells at shoulder height with palms facing inward.
  2. 02Press one dumbbell toward the ceiling until the elbow is fully locked out while the other hand remains at shoulder level.
  3. 03Lower the weight back to the starting position under control.
  4. 04Immediately repeat the press with the opposite arm.
  5. 05Exhale on each upward press and maintain a slight bend in the knees to stabilize the base.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Standing 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

Keep the ribs tucked and the core hyper-engaged to prevent the pelvis from tilting forward as the weight goes overhead.

Same coaching engine used inside the A90 app

05 / FAQ

Standing Dumbbell Alternate Shoulder Press questions

What muscles does Standing Dumbbell Alternate Shoulder Press work?

Standing 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 Standing Dumbbell Alternate Shoulder Press correctly?

Stand with feet shoulder-width apart holding a pair of dumbbells at shoulder height with palms facing inward. Press one dumbbell toward the ceiling until the elbow is fully locked out while the other hand remains at shoulder level. Lower the weight back to the starting position under control. Immediately repeat the press with the opposite arm. Exhale on each upward press and maintain a slight bend in the knees to stabilize the base.

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

Keep the ribs tucked and the core hyper-engaged to prevent the pelvis from tilting forward as the weight goes overhead.

Is Standing Dumbbell Alternate Shoulder Press suitable for beginners?

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

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

Standing Dumbbell Alternate Shoulder Press uses dumbbell.

A90 Intelligence

Put this into a real plan.

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

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime