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 tricep and upper back as secondary muscles.
Also Works
TricepsUpper Back
How to Perform
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.
Pro Tips
•Sit tall with your core braced and avoid leaning side to side as you press each dumbbell overhead.
•Press each dumbbell to full lockout overhead before initiating the press on the other side.
•Keep the non-pressing dumbbell at shoulder height with your elbow at 90 degrees to maintain tension.
Common Mistakes
•Leaning the torso away from the pressing arm to use body momentum rather than strict shoulder strength.
•Pressing the dumbbells forward in front of the face instead of straight up overhead.
•Rushing the alternation and not completing a full range of motion on each side.
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