Alternating Dumbbell Seated Press
Build upper body strength! Tone your shoulders and arms with alternating presses. Great for controlled, focused muscle work.
The Alternating Dumbbell Seated Press is a compound exercise that mainly works the shoulders, with help from the triceps. You'll need: exercise bench or dumbbells.
Required Equipment
Alternating Dumbbell Seated Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Triceps (triceps brachii)
Alternating Dumbbell Seated Press Variations and Alternatives
How to do the Alternating Dumbbell Seated Press
Sit on a bench with back support, holding a dumbbell in each hand at shoulder height, palms facing forward.
Engage your core and keep your back straight.
Press one dumbbell upwards until the arm is fully extended above your shoulder, keeping the other dumbbell at shoulder height.
Lower the extended dumbbell back to the starting position at shoulder height in a controlled manner.
Repeat the movement with the opposite arm.
Continue alternating arms for the desired number of reps and sets.
Remember to breathe out as you press the dumbbell upwards and breathe in as you lower it back down.
Ensure that you maintain good posture throughout the exercise and avoid using momentum to lift the weights.
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Alternating Dumbbell Seated Press FAQs
What muscles does the Alternating Dumbbell Seated Press work?
The Alternating Dumbbell Seated Press mainly works the shoulders, with help from the triceps. The main muscles are the anterior deltoid, lateral deltoid and posterior deltoid.
What equipment do you need for the Alternating Dumbbell Seated Press?
Exercise bench or dumbbells.
Is the Alternating Dumbbell Seated Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Dumbbell Seated Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Alternating Dumbbell Seated Press variations and alternatives?
Similar exercises include the Dumbbell Seated W Press, Dumbbell Sit-Up to Press, Alternating Dumbbell Shoulder Press and Alternating Dumbbell Single-Arm Press.
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