TETSUDumbbell Alternate Side Press
The Dumbbell Alternate Side Press is a dumbbell exercise for the shoulders that primarily targets the delts, with the triceps and core assisting. Follow the 4 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Alternate Side Press
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
- Press one dumbbell overhead while keeping the other dumbbell at shoulder height.
- Lower the pressed dumbbell back to shoulder height while pressing the other dumbbell overhead.
- Continue alternating sides for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Alternate Side Press work?
The Dumbbell Alternate Side Press primarily targets the delts. The triceps and core work as supporting muscles.
What equipment do I need for the Dumbbell Alternate Side Press?
You need a dumbbell to perform the Dumbbell Alternate Side Press.
How many sets and reps of the Dumbbell Alternate Side Press should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Dumbbell Alternate Side Press works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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