Exercise Spotlight: Alternating Dumbbell Press Variations

Add variety to horizontal and vertical pressing with extra emphasis on shoulder stability

Alternating dumbbell presses are among my favorite loaded upper body pushing exercises for rowers of all ages, types, and levels. We use pushup progressions as the starting place for horizontal pushing strength, and the half-kneeling overhead press for beginning to overhead press. When we need more challenge, particularly with the goal of improving shoulder stability, we go to dumbbell exercises including alternating dumbbell horizontal pushes and vertical presses.

I use two main variations of alternating presses. One I call the “traditional” or “1-up” style, in which one dumbbell is held at lockout while the other dumbbell moves to meet it, then do the same for the other dumbbell. The other I call “ladder” style, in which both dumbbells move simultaneously, but opposite one another (as though climbing a ladder).

We can do alternating dumbbell presses with a flat bench, incline bench, seated overhead press with or without back support, standing overhead press with no leg drive, and push press with leg drive. Holding the lockout position increases the work from a muscular standpoint, and also challenges coordination to use the left and right arms independently, concurrently, and opposite from one another.

Key technique pointers:

• Hold the lockout position, not the bottom position, with the non-moving dumbbell, to increase shoulder stability demands (bottom position holds are “a thing” too, but not usually my focus for rowers).

• Both arms go up together to the top position to begin the exercise, then one arm descends and ascends through the full ROM, then the other arm does the same. That’s one rep, so a set of eight reps means that each arm will do eight reps alternating with the other.

• All other technique elements of the normal exercise apply, such as shoulder positioning, lowering the weight under control, and torso stability. We’re just changing the sequencing with the alternating variations, not anything about the movement itself.

Beginners to strength training usually do the traditional both-arms-together exercise first to get the hang of the basic technique before progressing to alternating dumbbell variations. The athlete must be able to handle the additional challenge of alternating arms in order to benefit from the exercise. There is no prerequisite strength level to use alternating dumbbell presses. It’s more of a coordination and stability challenge than a pure strength challenge. Begin doing alternating presses with any weight as long as you can do the exercise effectively. Start with 3-4 sets of 5-10 reps (on each arm) before progressing in weight or increasing reps to 3-4 sets of 8-15 or 4-5 sets of 4-8.

Experienced lifters can use alternating dumbbell presses as a replacement or supplement for any traditional dumbbell presses. I often alternate alternating presses (ha) with conventional or both-arms-together presses in our strength training program on a weekly or monthly basis. For example, alternating press variations on one week or month followed by conventional press variations the next week or month. I’ll also just write it as an option that the athlete can choose: “Dumbbell Press: Conventional or Alternating (traditional/ladder),” using the same sets and reps. This is a great way to get variety in the strength training program without getting too far away from the basics.