Standing Alt. Seated Shoulder Press
EquipmentDumbbell
TypeCompound
DifficultyBeginner
Primary:Front Delts, Triceps
Secondary:Rear Delts, Side Delts
Tertiary:Chest, Upper Back, Traps
Stabilizer:Core, Forearms
📋 How to Perform
- Stand with your feet shoulder-width apart, or sit on an upright bench, holding a dumbbell at each shoulder.
- Turn your palms forward and set your elbows under your wrists.
- Brace your core and keep your ribs down.
- Press one dumbbell overhead until your arm is straight, keeping the other at your shoulder.
- Lower it back to your shoulder under control as you press the other dumbbell up.
- Keep your torso still and alternate for the desired number of reps.
⚠️ Common Mistakes to Avoid
- Leaning the torso away from the pressing arm, which shifts the load from the shoulder to the lower back.
- Letting the lowering dumbbell drop while the other presses, which loses control on half of every rep.
- Finishing with the dumbbell in front of the face instead of over the shoulder, which shortens the press.
