How to do a dumbbell standing alternate press

Setup:

1. Stance: Stand with your feet shoulder-width apart, knees slightly bent, and core engaged.
2. Dumbbell Grip: Hold a dumbbell in each hand at shoulder level. Your palms should be facing forward, and your elbows should be pointing down and slightly forward.

The Lift:

1. Initiate the Press: Exhale and press one dumbbell up overhead, extending your arm fully but without locking out your elbow.
2. Controlled Lowering: Inhale and slowly lower the dumbbell back to the starting position.
3. Alternate Arms: As soon as the first dumbbell returns to shoulder level, press the other dumbbell up overhead.
4. Repeat: Continue alternating arms in a smooth and controlled fashion for the desired number of repetitions.

Tips:

• Core Engagement: Maintain a tight core and neutral spine throughout the entire movement.
• Head and Neck: Keep your head in line with your spine and avoid leaning back as you press.
• Elbow Position: Start with your elbows slightly in front of the dumbbells and allow them to flare out as you press.
• Breathing: Exhale as you press overhead and inhale as you lower the weight.