Dumbbell Alternate Side Press
Description
The dumbbell alternate side press is performed by leaning slightly to one side as you press a dumbbell overhead. The lateral lean changes the angle on the shoulder and demands strong oblique engagement to control the trunk. Alternating arms challenges balance and core stability.
Muscle Group
Equipment Required
Dumbbell Alternate Side Press Instructions
- Stand with feet wider than shoulder-width, holding a dumbbell in each hand at shoulder level.
- Brace your core and stand tall.
- Begin pressing the right dumbbell overhead.
- As you press, lean slightly to your left side, away from the working arm.
- Continue pressing until the right arm is fully extended overhead.
- Pause briefly at lockout with the body in the lateral lean.
- Lower the dumbbell back to the shoulder while returning to upright.
- Repeat on the left side, alternating with each rep.
Dumbbell Alternate Side Press Form & Visual
Dumbbell Alternate Side Press Benefits
- Hits shoulders with a unique pressing angle
- Builds lateral core stability
- Trains anti-lateral flexion
- Strong oblique engagement
- Old-school strongman press variation
- Improves shoulder mobility through the lean
Dumbbell Alternate Side Press Muscles Worked
- Anterior deltoid
- Lateral deltoid
- Triceps brachii
- Obliques
- Quadratus lumborum
Dumbbell Alternate Side Press Variations & Alternatives
- Dumbbell Shoulder Press
- Dumbbell Bent Press
- Kettlebell Side Press
- Turkish Get Up
