About this exercise
A seated shoulder press performed with dumbbells, alternating one arm at a time. The alternating pattern allows a greater range of motion on each rep and increases unilateral stability demands through the shoulder and core.
Dumbbell Seated Alternate Press
Step by step instructions, muscle activation and variants for the Dumbbell Seated Alternate Press.
MediumFront shoulders
How to Perform
- Sit upright on an adjustable bench with a dumbbell in each hand, held at shoulder height with palms facing forward
- Press one dumbbell straight overhead until the arm is fully extended
- Lower the dumbbell back to shoulder height in a controlled manner
- Press the opposite dumbbell overhead while the first arm lowers
- Continue alternating arms for the prescribed number of repetitions per side
- Keep your torso stable and avoid leaning to either side throughout the movement
Muscle Activation
Primary
Front shoulders
Secondary
TricepsSide shouldersUpper chestMiddle chest
About the Dumbbell Seated Alternate Press
The Dumbbell Seated Alternate Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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