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Visual demonstration of the Dumbbell Seated Alternate Press exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Shoulders
Secondary muscles
Trapezius
Equipment
Dumbbells
Exercise guide

Dumbbell Seated Alternate Press

4 steps Updated 29/08/2026

Dumbbell Seated Alternate Press is a free weights exercise targeting Shoulders (Anterior Deltoids) using Dumbbells.

Step by step

How to perform it

  1. Sit on a bench with your back straight on the backrest and feet flat on the floor, holding a dumbbell in each hand in front of your face, arms bent at 90 degrees, upper arms parallel to the floor.
  2. Press the right dumbbell overhead until your arm is fully extended, keeping your left dumbbell in place.
  3. Lower the right dumbbell back to starting position and then press the left dumbbell overhead.
  4. Continue to alternate arms for the desired number of repetitions.
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Last updated: 29/08/2026

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Dumbbell Seated Alternate Press

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