Dumbbell Standing Alternate Overhead Press

Muscles worked

Setup

1. Stand with feet shoulder-width apart and a slight bend in the knees.
2. Clean the dumbbells to shoulder height with a neutral or slightly pronated grip.
3. Brace your core and squeeze your glutes to create a stable base.
4. Keep your elbows slightly tucked in front of your body in the scapular plane.

How to do it

1. Exhale as you press one dumbbell vertically until your arm is fully extended overhead.
2. Inhale as you lower the dumbbell back to the starting position with a controlled 2-second tempo.
3. Repeat the movement with the opposite arm while keeping the non-moving dumbbell stationary at shoulder height.
4. Continue alternating sides for the desired number of repetitions, ensuring no torso rotation occurs.

Form checklist

• Keep your ribcage tucked and avoid arching your lower back as the weight goes overhead.
• Ensure the weight moves in a straight vertical line over your mid-foot.
• Avoid using leg drive; keep the movement a strict press from the shoulders.
• Maintain a neutral wrist position without letting the dumbbells pull your hands backward.

Pro tips

• Squeeze the handle of the non-pressing dumbbell to create irradiation and increase overall stability.
• Focus on pushing your bicep toward your ear at the top of the movement for full deltoid activation.
• Keep your gaze fixed forward to maintain a neutral cervical spine and prevent neck strain.

Make it harder

• Perform the 'See-Saw' variation: initiate the press of the second arm as the first arm begins its descent.
• Increase the eccentric phase to 4 seconds to maximize time under tension and muscle fiber recruitment.

Frequently asked

What muscles does the dumbbell standing alternate overhead press work?

The dumbbell standing alternate overhead press primarily targets the deltoids, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell standing alternate overhead press?

The dumbbell standing alternate overhead press uses dumbbell.

Is the dumbbell standing alternate overhead press good for beginners?

The dumbbell standing alternate overhead press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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