Alternating Dumbbell Press

Differentiation: Mechanics

This variation of a Standing Shoulder Press exercise is unique. Here is how: alternating between arms for each rep works each shoulder individually. While one shoulder works, | the other holds a dumbbell and continues to experience tension. This exercise helps maximize the symmetry of both shoulders.

Starting Position

To get into starting position, do this...

1) Obtain two dumbbells.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) While holding a dummbell in each hand, walk over the the spot where you will perform the exercise and stand.

4) Place your feet about shoulder-width apart for stability.

5) Raise the dummbells to your shoulders - with your palms facing forward.

6) Your arms should form in a "U" shape.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you push one dumbbell straight up

3) ...until your arm is fully extended and pointed overhead.

4) Pause for a count of one second.

5) Inhale while you lower the dumbbell back to starting position.

6) Then, do a rep with the other arm and dumbbell.

7) Continue reps until you have completed a full set, alternating each arm for each rep.

Proper Form

Pay special attention to following proper form by...

Your palms should face forward as you lift the dumbbells.

Keep your back straight and your head forward.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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Tip

Do not lock out every single rep, otherwise you will become tired too easily.

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