---
title: "Dumbbell Alternate Shoulder Press"
description: "Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height."
locale: en
slug: dumbbell-alternate-shoulder-press
url: "https://hi.fitness/exercises/dumbbell-alternate-shoulder-press"
primaryMuscle: "Front delts"
secondaryMuscles: ["Triceps"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/cf57f6f3-dumbbell-alternate-shoulder-press.mp4"
updatedAt: 2026-10-20T13:27:26+00:00
---
# Dumbbell Alternate Shoulder Press

Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.

## How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. Your palms should be facing forward, and your elbows should be bent at a 90-degree angle.
2. Engage your core and press the right dumbbell overhead until your arm is fully extended. Keep your left dumbbell in the starting position.
3. Lower the right dumbbell back to shoulder height in a controlled manner.
4. Repeat, alternating arms for the desired number of repetitions.

## Form tips

- Avoid locking your elbows at the top of the movement to maintain tension in the muscles.
- Breathe out as you press the dumbbell overhead and breathe in as you lower it.
- Ensure your wrists remain straight and aligned with your forearms throughout the exercise.

## Similar exercises

- [Barbell Standing Military Press](https://hi.fitness/exercises/barbell-standing-military-press) - Front delts · Barbell
- [Barbell Seated Military Press](https://hi.fitness/exercises/barbell-seated-military-press) - Front delts · Barbell
- [Smith Machine Shoulder Press](https://hi.fitness/exercises/smith-machine-shoulder-press) - Front delts · Smith machine
- [Barbell Standing Shoulder Press](https://hi.fitness/exercises/barbell-standing-shoulder-press) - Front delts · Barbell
- [Seated Shoulder Press Barbell](https://hi.fitness/exercises/seated-shoulder-press-barbell) - Front delts · Barbell
- [Barbell Standing Close Grip Military Press](https://hi.fitness/exercises/barbell-standing-close-grip-military-press) - Front delts · Barbell
- [Barbell Standing Wide Grip Military Press](https://hi.fitness/exercises/barbell-standing-wide-grip-military-press) - Front delts · Barbell
- [Barbell Seated Behind Neck Military Press](https://hi.fitness/exercises/barbell-seated-behind-neck-military-press) - Front delts · Barbell