Movement overview

The Dumbbell Standing Alternate Press is a compound exercise targeting the shoulders, specifically the deltoid muscles. It also engages the triceps and upper chest, providing a balanced upper body workout. This exercise involves pressing dumbbells overhead in an alternating fashion while standing, promoting stability and coordination.

Step-by-step cues

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward.
2. Engage your core to maintain a stable posture throughout the movement.
3. Press one dumbbell overhead by extending your arm fully, keeping the other dumbbell at shoulder height.
4. Lower the dumbbell back to the starting position while simultaneously pressing the other dumbbell overhead.
5. Continue alternating arms for the desired number of repetitions.

Technical tips

• Keep your core tight to prevent excessive arching of the lower back.
• Focus on controlling the movement, avoiding any jerking or swinging motions.
• Maintain a slight bend in your knees to support balance and reduce strain on your lower back.
• Ensure that your elbows are slightly in front of your body at the bottom of each press to protect your shoulder joints.
• Breathe out as you press the dumbbell overhead and inhale as you lower it back down.