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Intermediate
Dumbbell Seated Alternate Shoulder Press
4 steps Updated 29/08/2026
Dumbbell Seated Alternate Shoulder Press is a free weights exercise targeting Shoulders (Anterior Deltoids) using Dumbbells.
Step by step
How to perform it
- Sit on a bench with your back straight and feet flat on the floor, holding a dumbbell in each hand at shoulder level, elbows facing outside, palms facing forward.
- Press the right dumbbell overhead until your arm is fully extended, keeping your left dumbbell at shoulder level.
- Lower the right dumbbell back to shoulder level while simultaneously pressing the left dumbbell overhead.
- Continue to alternate arms for the desired number of repetitions.
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Variations and related exercises
3 Leg Chatarunga Pose
3 Leg Dog Pose
4 Corners Curtsy
Above Head Chest Stretch
Last updated: 29/08/2026
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Dumbbell Seated Alternate Shoulder Press
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