Alternating Dumbbell Single-Arm Press
Build upper body strength! Alternating dumbbell presses target your chest, shoulders, and triceps. A great alternative to barbell presses.
The Alternating Dumbbell Single-Arm Press is a compound exercise that mainly works the chest and triceps, with help from the core. You'll need: dumbbells.
Required Equipment
Alternating Dumbbell Single-Arm Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Obliques; Abdominals (rectus abdominis)
Alternating Dumbbell Single-Arm Press Variations and Alternatives
How to do the Alternating Dumbbell Single-Arm Press
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level. Palms should face forward and elbows should be slightly forward, preparing to press.
Brace your core and maintain a straight back throughout the movement.
Push one dumbbell vertically upwards until your arm is fully extended above you, keeping your wrist straight.
As you lift one dumbbell, keep the other dumbbell at shoulder level.
Pause briefly at the top of the press.
Lower the raised dumbbell back to the starting position in a controlled manner while maintaining good posture.
Immediately press the opposite dumbbell overhead while keeping the first dumbbell at shoulder level.
Alternate arms for each repetition, pressing one dumbbell overhead as the other remains in the starting position.
Continue alternating for the desired number of repetitions, maintaining a steady pace and controlled movements.
Perform all reps for one set, and rest adequately between sets.
Ensure that you perform the exercise with a weight that allows you to keep good form throughout the set. Avoid locking out your elbows harshly or using momentum to press the weights up, as this can cause injury.
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Alternating Dumbbell Single-Arm Press FAQs
What muscles does the Alternating Dumbbell Single-Arm Press work?
The Alternating Dumbbell Single-Arm Press mainly works the chest and triceps, with help from the core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Alternating Dumbbell Single-Arm Press?
Dumbbells.
Is the Alternating Dumbbell Single-Arm Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Dumbbell Single-Arm Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Alternating Dumbbell Single-Arm Press variations and alternatives?
Similar exercises include the Alternating Bodyweight Upper-Chest Raise, Alternating Dumbbell Kneeling Shoulder Press, Dumbbell Overhead March-In-Place Press and Dumbbell Russian-Twist to Single-Arm Press.
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