Dumbbell Seated Alternate Press

Dumbbell Seated Alternate Press

The Dumbbell Seated Alternate Press is a challenging and effective upper body exercise that targets your shoulders, chest, and arms. As the name suggests, this exercise is performed in a seated position using dumbbells. By pressing the dumbbells overhead one arm at a time, you engage your core and stabilizing muscles for a complete upper body workout. The seated position helps maintain stability and isolate the shoulder muscles, ensuring proper form and reducing the risk of injury. This exercise allows you to target each side of your body individually, helping to correct any muscle imbalances. Additionally, using dumbbells instead of a barbell or machines provides a greater range of motion and activates more stabilizer muscles. The Dumbbell Seated Alternate Press can be modified to suit your fitness level. Beginners can start with lighter weights and gradually increase the load as they become more comfortable and stronger. Advanced lifters can incorporate heavier weights or add in variations like incline or decline angles to further challenge themselves. It's important to maintain proper form throughout the exercise, focusing on a controlled movement and avoiding using your momentum to lift the dumbbells. Incorporating the Dumbbell Seated Alternate Press into your workout routine can help improve shoulder strength, stability, and muscle definition. However, it's always a good idea to consult with a fitness professional to ensure that this exercise is suitable for your individual needs and goals.


  • Sit on a bench with a dumbbell in each hand, resting on your thighs.
  • Kick the weights up one at a time by using your thighs to help propel them into position.
  • Position the ends of the dumbbells at the sides of your deltoids, palms facing forward. Your head, upper back, and buttocks should be firmly positioned against the bench.
  • Press the dumbbells upwards and slightly inwards, rotating your wrists as you go. Keep your palms facing forward throughout the movement.
  • Continue to lift the dumbbells until your arms are fully extended above you and the dumbbells are in line with your shoulders.
  • Lower the dumbbells back down slowly to the starting position and repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the exercise for stability and proper form.
  • Start with lighter weights and gradually increase the load as you become more comfortable with the movement.
  • Maintain a neutral spine by keeping your back straight and shoulders relaxed.
  • Focus on pushing the dumbbells upward using your shoulder muscles, avoiding any swinging or jerking motions.
  • Inhale as you lower the dumbbell down and exhale as you press it up to engage your breathing and provide stability.
  • Keep your elbows slightly bent to reduce stress on the joints.
  • Alternate pressing the dumbbells overhead one at a time to work both sides of your body equally.
  • Use controlled and smooth movements throughout the exercise, avoiding any sudden or rapid motions.
  • Take breaks between sets to allow your muscles to recover and avoid overexertion.
  • Consult with a fitness professional to ensure you are using proper form and technique.


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