Start
End
ShouldersBeginnerDumbbell
Standing Alternating Dumbbell Press
برس بالدمبل واقفًا بالتبادل
Target Muscles
ShouldersTriceps
Blue = primary · Gray = secondary
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- 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.
Important tips
Brace your torso so your lower back stays neutral.
Move through the shoulder joint — never momentum.
Control the weight on the way down as much as up.
