Standing Alternating Dumbbell Press

What it is

This compound movement involves pressing dumbbells overhead one arm at a time, performed from a standing position. It primarily targets your shoulders, with significant secondary engagement from your triceps. You will alternate arms with each repetition, building upper body strength and stability. This exercise requires a strong core to maintain balance throughout.

Technique tips

• Keep your core braced and stable throughout the movement.
• Press the dumbbell straight overhead until your arm is fully extended.
• Control the weight on its descent back to the starting position.
• Avoid leaning or jerking your body to assist the lift.
• Maintain palms facing forward in your starting rack position.
• Breathe out as you press the dumbbell overhead.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.