Standing Alternating Dumbbell Press

Shoulders

Standing Alternating Dumbbell Press

Standing Alternating Dumbbell Press (Start)

Standing Alternating Dumbbell Press (End)

LevelBeginner EquipmentDumbbell MechanicCompound ForcePush

A standing overhead press that alternates arms to train the shoulders and triceps while demanding core stability.

Strength

Primary musclesShoulders

Secondary musclesTriceps

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.6 kcal/min

Estimate range 16–26 kcal (±25 %)

Muscle mass worked8 %

Effort during a set5.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Hold a dumbbell in each hand at shoulder height with palms facing forward.
2Stand tall with your feet hip-width apart and your abs braced.

How to perform

1Press one dumbbell straight overhead until your arm is nearly straight.
2Lower it slowly while pressing the other.
3Keep your torso upright and avoid leaning.
4Alternate for the planned repetitions.