Dumbbell Seated Alternate Shoulder Press

Muscles worked

Setup

1. Sit on the edge of a flat bench with your feet planted firmly on the floor, hip-width apart.
2. Hold a dumbbell in each hand at shoulder height with an overhand grip (palms facing forward).
3. Position your elbows slightly in front of your shoulders, tucked about 30 degrees into the scapular plane.
4. Engage your core and sit tall, ensuring your spine is neutral and your chest is lifted.

How to do it

1. Exhale as you press one dumbbell vertically until your arm is fully extended, keeping the other dumbbell stationary at shoulder height.
2. Inhale as you lower the weight back to the starting position with a controlled 2-second tempo.
3. Repeat the movement with the opposite arm, alternating sides for each repetition.
4. Maintain a steady rhythm, ensuring the stationary arm remains active and does not drop below shoulder level.

Form checklist

• Keep your wrists stacked directly over your elbows throughout the movement.
• Avoid arching your lower back or leaning to the side as you press.
• Keep your shoulder blades retracted and depressed; do not shrug toward your ears.
• Ensure your feet remain flat on the floor to provide a stable base of support.

Pro tips

• Focus on the 'mind-muscle connection' by visualizing the deltoid pushing the weight up rather than just moving the arm.
• At the top of the movement, avoid locking your elbow to keep constant tension on the shoulder muscles.
• Keep your core braced as if you are about to be punched to prevent torso rotation during the alternating reps.

Make it harder

• Increase the time under tension by using a 4-second eccentric (lowering) phase for each arm.
• Hold both dumbbells at the top (arms extended) and lower one at a time to increase the isometric demand on the shoulders.

Frequently asked

What muscles does the dumbbell seated alternate shoulder press work?

The dumbbell seated alternate shoulder press primarily targets the deltoids, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell seated alternate shoulder press?

The dumbbell seated alternate shoulder press uses dumbbell.

Is the dumbbell seated alternate shoulder press good for beginners?

The dumbbell seated alternate shoulder press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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