Strengthen Shoulders with Alternating Shoulder Press

Alternating Shoulder Press

One Side

Other Side

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Stand upright with your feet shoulder-width apart and a slight bend in your knees for added stability. Begin by holding a dumbbell in one hand at shoulder level. Start with your palm facing forward. Engage your core and press the dumbbell upwards, extending your arm fully but without locking the elbow. As you press, ensure your wrist stays in a neutral position and doesn't bend or hyperextend. Upon returning to the starting position at shoulder height, rotate your wrist so that for the Palm Facing Inward Press, your palm faces you. Press the dumbbell upwards again, refraining from locking out the elbow. Repeat this alternating grip for the desired number of repetitions before switching to the other arm.

Common Mistakes

Avoid fully locking out the elbow at the peak of the movement, as this can transfer the load from the muscle to the joint. It's also essential not to let the back arch or sway your body to assist in lifting the weight. Ensure you select a weight that lets you maintain proper form for the entirety of the set.

Breathing

Inhale as you lower the dumbbell after each press, preparing for the next movement. Exhale powerfully as you push the dumbbell overhead, whether your palm is facing forward or towards you. The Alternating Grip Single Dumbbell Shoulder Press is a unique take on the traditional shoulder press, targeting the deltoids from different angles and ensuring a comprehensive shoulder workout. The changing grip adds an element of wrist and forearm training to the mix.

Muscle Focus

Primary Muscles

Shoulders

Secondary Muscles

Chest, Traps Serratus Anterior

Tertiary Muscles

Latissimus Dorsi