PlanWorkouts

Shoulders Exercise · Dumbbell

Dumbbell Seated Alternate Press exercise animation

Dumbbell Seated Alternate Press

Category
Shoulders
Equipment
Dumbbell
Target
Delts

Seated alternating presses take the legs out of the movement entirely, isolating each shoulder's pressing strength without any lower-body drive to lean on. Alternating sides also means one arm supports the weight in a static hold while the other presses, adding a stability demand beyond a standard two-arm press. It's a good way to catch and correct a lagging side.

How to Do the Dumbbell Seated Alternate Press

  1. Sit on a bench holding a dumbbell in each hand, palms facing forward.
  2. Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
  3. Press one dumbbell overhead, fully extending that arm.
  4. Lower it back down to shoulder height.
  5. Do the same with the other arm.
  6. Execute all reps for one limb with clean form, then transition smoothly to the other side.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Dumbbell Seated Alternate Press primarily targets the Delts, with Triceps as the primary synergist muscle group, along with the Chest.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell Seated Alternate Press work?
The Dumbbell Seated Alternate Press primarily targets the delts, with the triceps and chest assisting.
What equipment do I need for the Dumbbell Seated Alternate Press?
The Dumbbell Seated Alternate Press is done with a dumbbell.
What's a good alternative to the Dumbbell Seated Alternate Press?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.