Dumbbell Standing Alternate Overhead Press

Setup

1. 01Stand with feet hip to shoulder width apart, a dumbbell cleaned to each shoulder.
2. 02Turn the palms forward or slightly in, elbows under the weights.
3. 03Squeeze the glutes and brace the trunk with ribs down.
4. 04Set your gaze forward before the first press.

Execution

1. 01Press one dumbbell overhead to a full lockout while the other stays racked at the shoulder.
2. 02Lower it under control back to the shoulder.
3. 03Press the opposite dumbbell in the same strict manner.
4. 04Alternate arms, keeping the hips and shoulders square throughout.

Checkpoints

• -No side lean or hip shift as each arm presses.
• -Knees stay quiet; no dip or bounce turning it into a push press.
• -Lockout is complete with the dumbbell over the shoulder each rep.
• -The racked dumbbell stays at shoulder height, not sagging.

Common mistakes

• -Leaning away from the working arm to shorten the press.
• -Using leg drive on the hard reps.
• -Letting the low back arch as fatigue builds.
• -Rushing the alternation and losing the brace between reps.