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Shoulders · Dumbbell · Beginner

How to do Dumbbell Seated Alternate Shoulder

The dumbbell seated alternate shoulder press is a strength exercise targeting the deltoids, performed while seated and alternating arms for each press. It also engages the triceps and upper back as secondary muscles.

Dumbbell Seated Alternate Shoulder demonstration
Primary muscle
Shoulders
Also works
Triceps and Upper back
Equipment
Dumbbell
Level
Beginner
Category
Shoulders

How to do Dumbbell Seated Alternate Shoulder, step by step

  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

Dumbbell Seated Alternate Shoulder works your shoulders as the main mover, with help from your triceps and upper back.

Track Dumbbell Seated Alternate Shoulder in SPLYT

Dumbbell Seated Alternate Shoulder 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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More shoulder exercises

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Every dumbbell exercise → · The full exercise library →