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Intermediate
Dumbbell Alternate Side Press
4 steps Updated 29/08/2026
Dumbbell Alternate Side Press is a free weights exercise targeting Shoulders (Anterior Deltoids) using Dumbbells.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. Your palms should be facing each other, and your elbows should be bent at a 60-degree angle and facing downward.
- Press the right dumbbell overhead and slightly lean to the opposite side until your arm is fully extended.
- Lower the right dumbbell back to shoulder height in a controlled manner and press the left dumbbell overhead and slightly to the side.
- Continue alternating arms for the desired number of repetitions, ensuring a smooth and controlled movement.
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Variations and related exercises
3 Leg Chatarunga Pose
3 Leg Dog Pose
4 Corners Curtsy
Above Head Chest Stretch
Last updated: 29/08/2026
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Dumbbell Alternate Side Press
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