Dumbbell Press with Alternating Grip

Starting position

1. Set the bench back upright or nearly upright and sit with your back and hips against it.
2. Feet on the floor slightly wider than your shoulders, abs braced, shoulder blades lightly pulled back.
3. Bring the dumbbells to your shoulders with a neutral grip: palms facing each other, elbows pointing forward and slightly out.

Execution

1. Exhale and press the dumbbells up, smoothly turning your hands on the way so your palms face forward at the top.
2. At the top the dumbbells are over your shoulders with arms almost straight; don't lock your elbows.
3. Inhale and slowly lower the dumbbells to your shoulders, returning your palms to neutral on the way down.
4. Keep your torso still and your back on the bench.

Common mistakes

• Arching the lower back — the load moves to the lower back and the risk of straining it rises.
• Twisting the hands abruptly — the shoulder moves in jerks without control.
• Clanging the dumbbells at the top — the shoulders lose tension and the path drifts.
• Partial range — the shoulders and triceps get less work.

Beginner tips

• Start with light dumbbells and practise the rotation slowly.
• A neutral grip at the bottom is usually easier on the shoulders than palms forward — that's the point of this variation.
• Add weight only when every rep is clean and without swinging.

Alternatives

• Seated Dumbbell Press — classic dumbbell press without changing grip
• Seated Barbell Press (Military Press) — classic overhead press with a barbell
• Smith Machine Front Press — fixed path, easier for beginners