Strength

Alternating Dumbbell Overhead Press

The Alternating Dumbbell Overhead Press targets shoulders and enhances balance and stability. It also strengthens arms, upper chest, and boosts upper body power, while aiding in posture improvement.
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Alternating Dumbbell Overhead Press instructions
Step-by-step instructions
1
Stand upright with a dumbbell in each hand, palms facing forward, hands at shoulder height.
2
Press one weight up toward the ceiling while keeping the other weight at shoulder height.
3
Once the pressing arm is fully extended, begin to lower it back to the starting position simultaneously as you start pressing the other dumbbell up.
4
Keep alternating arms, pressing one dumbbell up while lowering the other.
5
Make sure to keep your abs braced and avoid arching back as you press the weights up. Repeat for the programmed number of repetitions.
Stand upright with a dumbbell in each hand, palms facing forward, hands at shoulder height.
Press one weight up toward the ceiling while keeping the other weight at shoulder height.
Once the pressing arm is fully extended, begin to lower it back to the starting position simultaneously as you start pressing the other dumbbell up.
Keep alternating arms, pressing one dumbbell up while lowering the other.
Make sure to keep your abs braced and avoid arching back as you press the weights up. Repeat for the programmed number of repetitions.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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