Dumbbell Alternate Side Press

A unilateral upper-body pressing exercise performed with dumbbells, where each arm alternates pressing upward in a side-press pattern. The movement involves pressing one dumbbell overhead while the other remains at shoulder height, then switching sides in a controlled rhythm. The exercise requires core stability to prevent leaning, along with smooth shoulder and elbow coordination. It emphasizes controlled pressing mechanics and a slow lowering phase to maintain continuous tension through the shoulders and triceps across the full range of motion.

Track This Exercise in the App

Log your dumbbell alternate side press sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.