Dumbbell Seated Alternate Press
Description
The dumbbell seated alternate press performs the seated dumbbell shoulder press one arm at a time. While one dumbbell stays at the shoulder, the working arm presses to lockout. The alternating pattern increases time under tension on each side and adds anti-lateral-flexion core demand.
Muscle Group
Equipment Required
Dumbbell Seated Alternate Press Instructions
- Sit on a bench with back support, holding a dumbbell in each hand at shoulder height.
- Position the dumbbells with palms facing forward.
- Plant your feet flat and brace your core.
- Press the right dumbbell straight up overhead while keeping the left at shoulder level.
- Lock out the right arm at the top.
- Lower the right dumbbell back to shoulder level with control.
- Press the left dumbbell up to lockout while the right stays still.
- Alternate sides for the full set.
Dumbbell Seated Alternate Press Form & Visual
Dumbbell Seated Alternate Press Benefits
- Increases time under tension on each side
- Builds shoulder strength unilaterally
- Adds anti-lateral-flexion core challenge
- Corrects left-right imbalances
- Strong stability demand
- Useful for breaking through shoulder plateaus
Dumbbell Seated Alternate Press Muscles Worked
- Anterior deltoid
- Lateral deltoid
- Triceps brachii
- Core stabilizers
Dumbbell Seated Alternate Press Variations & Alternatives
- Dumbbell Seated Press
- Dumbbell Alternate Arnold Press
- Single Arm Dumbbell Press
- Dumbbell Shoulder Press
