Alternating standing shoulder press

The alternating standing shoulder press is a popular dumbbell exercise targeting the shoulders. It can be performed in strength-focused rep ranges, such as 5-8 reps per set, or for higher reps to build muscle or for conditioning.


  1. Builds size and strength in the deltoids and triceps
  2. Pressing one arm at a time can be more shoulder-friendly than with two arms
  3. Challenges the core when performed in a standing position

Alternating standing shoulder press Images


Alternating standing shoulder press Instructions

Alternating standing shoulder press muscle diagram
  1. Stand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. This will be your starting position.
  2. Extend one arm to press the dumbbell straight up, keeping your off hand in place. Do not lean or jerk the weight during the movement.
  3. After a brief pause, return the weight to the starting position.
  4. Repeat for the opposite side, continuing to alternate between arms.