Dumbbell Seated Alternate Shoulder Press
Description
The dumbbell seated alternate shoulder press performs the seated dumbbell shoulder press with strict alternating reps. While one dumbbell stays at the shoulder, the working arm presses to lockout. The pattern increases time under tension on each side and adds anti-lateral-flexion core demand.
Muscle Group
Equipment Required
Dumbbell Seated Alternate Shoulder 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 Shoulder Press Form & Visual
Dumbbell Seated Alternate Shoulder 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 Shoulder Press Muscles Worked
- Anterior deltoid
- Lateral deltoid
- Triceps brachii
- Core stabilizers
Dumbbell Seated Alternate Shoulder Press Variations & Alternatives
- Dumbbell Seated Press
- Standing Alternate Press
- Single Arm Dumbbell Press
- Dumbbell Shoulder Press
