Dumbbell Alternate Side Press
Learn how to do the Dumbbell Alternate Side Press with proper form and technique. This dumbbell exercise primarily targets your Delts, with secondary emphasis on Triceps, Core.
How to Do the Dumbbell Alternate Side Press
Follow these steps to perform the Dumbbell Alternate Side Press with correct form:
- 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
- 2Press one dumbbell overhead while keeping the other dumbbell at shoulder height.
- 3Lower the pressed dumbbell back to shoulder height while pressing the other dumbbell overhead.
- 4Continue alternating sides for the desired number of repetitions.
Dumbbell Alternate Side Press Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- dumbbell
- Body Part
- shoulders
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Dumbbell Alternate Side Press?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Shoulder Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Dumbbell Alternate Side Press work?
The Dumbbell Alternate Side Press primarily targets your Delts. Secondary muscles worked include Triceps, Core. This makes it an effective exercise for developing your shoulders.
What equipment do I need for the Dumbbell Alternate Side Press?
The Dumbbell Alternate Side Press requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Dumbbell Alternate Side Press with proper form?
Start by Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. Press one dumbbell overhead while keeping the other dumbbell at shoulder height. Lower the pressed dumbbell back to shoulder height while pressing the other dumbbell overhead. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Dumbbell Alternate Side Press?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
What are the best sets and reps for the Dumbbell Alternate Side Press?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Dumbbell Alternate Side Press best for?
The Dumbbell Alternate Side Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.
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