Step by step instructions, muscle activation and variants for the Dumbbell Alternate Side Press.
The dumbbell alternate side press is a standing shoulder exercise in which you press one dumbbell overhead at a time, leaning slightly to the opposite side to engage the deltoids through a full lateral arc. Alternating sides keeps the core actively stabilizing throughout the set.
Common mistakes content is coming soon.
The Dumbbell Alternate Side Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.