Description

The dumbbell alternate side press is a unilateral shoulder exercise that targets the deltoids and helps in improving shoulder strength and stability.

Starting Position

Stand upright with feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with an overhand grip.

Technical Execution

Press the dumbbell overhead while keeping the core engaged and the body stable. Lower the dumbbell back to the starting position and repeat on the other side.

Range of Motion

Ensure a full range of motion by lowering the dumbbell until the elbow is at 90 degrees and extending the arm fully overhead.

Variations

You can perform this exercise seated or kneeling for different challenges.

Common Mistakes

Common mistakes include arching the back, using momentum to lift the weight, and not engaging the core.

Practical Advice

Focus on maintaining proper form throughout the movement, engage your core for stability, and control the weight to prevent swinging.

Additional Notes

This exercise can also help in correcting muscle imbalances between the shoulders and improving overall shoulder health.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

shoulders

Secondary Muscles