TETSUDumbbell Seated Alternate Press
The Dumbbell Seated Alternate Press is a dumbbell exercise for the shoulders that primarily targets the delts, with the triceps and chest assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Seated Alternate Press
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
- Press one dumbbell up overhead, fully extending your arm.
- Lower the dumbbell back down to shoulder height.
- Repeat with the other arm.
- Continue alternating arms for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Seated Alternate Press work?
The Dumbbell Seated Alternate Press primarily targets the delts. The triceps and chest work as supporting muscles.
What equipment do I need for the Dumbbell Seated Alternate Press?
You need a dumbbell to perform the Dumbbell Seated Alternate Press.
How many sets and reps of the Dumbbell Seated Alternate Press should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Dumbbell Seated Alternate Press works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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