Dumbbell Alternate Side Press
Step by step
How to perform
- Keep your palms facing each other and your elbows bent at a 90-degree angle.
- Push one dumbbell upwards until your arm is fully extended, keeping the other dumbbell at shoulder level.
- Lower the extended arm back to its starting position while simultaneously pushing the other dumbbell upwards.
- Repeat this alternating motion for your desired number of repetitions, ensuring to keep your core engaged and your back straight throughout the exercise.
Overview
About this exercise
The Dumbbell Alternate Side Press is an effective strength training exercise that primarily targets the shoulders, while also engaging the core and improving overall body balance. It is suitable for individuals at all fitness levels, from beginners to advanced athletes, as it can be easily modified to match one's strength and endurance. Incorporating this exercise into your routine can lead to improved muscle tone, enhanced upper body strength and better posture, which is why it's a popular choice among fitness enthusiasts.
Coaching cues
Form tips
Hold the dumbbells with a firm grip but avoid squeezing them too tightly. Your palms should be facing your torso at the starting position. Incorrect grip can lead to wrist strain or injury.
Do not rush through the exercise. Slow and controlled movements are key to effectively working the targeted muscles. Avoid using momentum to lift the weights; instead, focus on using your muscle strength.
Another common mistake is holding the breath during the exercise. Remember to exhale as you press the dumbbell up and inhale as you lower it back down. Proper breathing helps maintain blood pressure and supplies the working muscles with oxygen.
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