Shoulders exercise · dumbbell
Dumbbell Seated Alternate Press
The dumbbell seated alternate press is a dumbbell exercise that targets the shoulders (deltoids), with the triceps and chest assisting.
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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the shoulders (deltoids). The triceps and chest work as secondary muscles. See all shoulder exercises or every dumbbell exercise.
