The Dumbbell Standing Alternate Overhead Press is a compound exercise that targets the shoulders, triceps, and core muscles. This exercise involves lifting a dumbbell overhead in an alternating fashion while standing.
How to perform
To perform the Dumbbell Standing Alternate Overhead Press, follow these step-by-step instructions:1. Start by standing with your feet shoulder-width apart, knees slightly bent, and core engaged.
2. Hold a dumbbell in each hand at shoulder height, palms facing forward.
3. Brace your core and press one dumbbell overhead, fully extending your arm while keeping your back straight. Make sure to engage your shoulder muscles throughout the movement.
4. Lower the dumbbell back to shoulder height and then press the other dumbbell overhead in the same manner.
5. Continue alternating between each arm, keeping a controlled and steady pace.
6. Aim to perform 3-4 sets of 8-12 repetitions on each arm.
7. Remember to breathe out as you press the dumbbell overhead and breathe in as you lower it back down.
8. To ensure proper form, avoid arching your back or leaning to one side while performing the exercise.
9. Once you have completed the desired number of repetitions, gently lower the dumbbells back to starting position and rest.
This exercise can be incorporated into your shoulder and upper body workout routine to help improve strength, stability, and muscle tone.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.