Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Dumbbell alternate side press

Intermediate

Dumbbell alternate side press is a compound dumbbell exercise for the front delts, also working the triceps and abs.

What it works

Primary muscle

Front delts

Also works

TricepsAbs

Equipment
Dumbbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
  2. 2Press one dumbbell overhead while keeping the other dumbbell at shoulder height.
  3. 3Lower the pressed dumbbell back to shoulder height while pressing the other dumbbell overhead.
  4. 4Continue alternating sides for the desired number of repetitions.

What to do instead

  • Kettlebell alternating pressKettlebell
  • Kettlebell seated pressKettlebell
  • Kettlebell seesaw pressKettlebell
  • Kettlebell double push pressKettlebell
  • Kettlebell one arm push pressKettlebell
  • Dumbbell push pressDumbbell

Easier variations

  • Dumbbell bench seated pressDumbbell
  • Dumbbell seated alternate pressDumbbell
  • Dumbbell standing palms in pressDumbbell
  • Dumbbell w-pressDumbbell

Harder variations

  • Standing behind neck pressBarbell
  • Smith behind neck pressSmith machine
Logged today · 2 min restDumbbell alternate side press

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Shoulders exercises

  • Band 90/90 external rotationResistance band
  • Band front lateral raiseResistance band
  • Band front raiseResistance band
  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band