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Shoulders · Dumbbell · Beginner

How to do Dumbbell Seated Alternate Press

The dumbbell seated alternate press is a shoulder exercise performed while seated, pressing one dumbbell overhead at a time in an alternating fashion. This movement targets the deltoid muscles and also engages the triceps and chest as secondary muscles.

Dumbbell Seated Alternate Press demonstration
Primary muscle
Shoulders
Also works
Triceps and Chest
Equipment
Dumbbell
Level
Beginner
Category
Shoulders

How to do Dumbbell Seated Alternate Press, step by step

  1. Sit on a bench with a dumbbell in each hand, palms facing forward.
  2. Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
  3. Press one dumbbell up overhead, fully extending your arm.
  4. Lower the dumbbell back down to shoulder height.
  5. Repeat with the other arm.
  6. Continue alternating arms for the desired number of repetitions.

Muscles worked

Dumbbell Seated Alternate Press works your shoulders as the main mover, with help from your triceps and chest.

Track Dumbbell Seated Alternate Press in SPLYT

Dumbbell Seated Alternate Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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