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Exercise 3546 · REF q7qkONO

Dumbbell Seated Alternate Shoulder exercise animation

Dumbbell Seated Alternate Shoulder

Category
Shoulders
Equipment
Dumbbell
Target
Delts

This seated alternating shoulder press follows the same principle as other alternating presses — one arm working while the other holds steady overhead — isolating each side's pressing strength individually. The seated position removes leg drive, so the shoulders and triceps do the work honestly without any lower-body assistance. It's useful for building both strength and stability symmetry between the two sides.

How to Do the Dumbbell Seated Alternate Shoulder

  1. Sit on a bench with your back straight and feet flat on the ground.
  2. Hold a dumbbell in each hand, palms facing inwards, and raise them to shoulder height.
  3. Press one dumbbell up overhead while keeping the other dumbbell at shoulder height.
  4. Lower the raised dumbbell back to shoulder height while simultaneously pressing the other dumbbell up overhead.
  5. Continue alternating between arms for the desired number of repetitions.

Muscles Worked

The Dumbbell Seated Alternate Shoulder primarily targets the Delts, with Triceps as the primary synergist muscle group, along with the Upper Back.

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