Alternating Dumbbell Seated Shoulder Press
Build shoulder strength & stability! This seated dumbbell press isolates each arm for balanced development. Perfect your form!
The Alternating Dumbbell Seated Shoulder Press is a compound exercise that mainly works the shoulders, with help from the traps and triceps. You'll need: exercise bench or dumbbells.
Required Equipment
Alternating Dumbbell Seated Shoulder Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Triceps (triceps brachii)
Alternating Dumbbell Seated Shoulder Press Variations and Alternatives
How to do the Alternating Dumbbell Seated Shoulder Press
Sit on an upright bench with back support and hold a dumbbell in each hand at shoulder height, with palms facing forward and elbows bent.
Brace your core and keep your back straight and steady against the bench.
Press one dumbbell straight up until your elbow is almost fully extended, but don't lock your elbow.
Lower the dumbbell back to the starting position in a controlled movement while maintaining the same posture.
Repeat the movement with your other arm.
Alternate between pressing each dumbbell up, one arm at a time.
Continue to alternate arms for the desired number of repetitions.
Make sure to breathe out during the pressing phase and breathe in during the lowering phase.
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Alternating Dumbbell Seated Shoulder Press FAQs
What muscles does the Alternating Dumbbell Seated Shoulder Press work?
The Alternating Dumbbell Seated Shoulder Press mainly works the shoulders, with help from the traps and triceps. The main muscles are the anterior deltoid and lateral deltoid.
What equipment do you need for the Alternating Dumbbell Seated Shoulder Press?
Exercise bench or dumbbells.
Is the Alternating Dumbbell Seated Shoulder 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 Shoulder Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Alternating Dumbbell Seated Shoulder Press variations and alternatives?
Similar exercises include the Bottle-Weight Shoulder Press, Alternating Dumbbell Kneeling Shoulder Press, Dumbbell Seated W Press and Dumbbell Standing Single-Leg Shoulder Press.
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