Exercise guide · Beginner · Compound

Dumbbell Seated Alternate Press: How to Do It & Muscles Worked

The dumbbell seated alternate press is a shoulder exercise performed while seated, pressing one dumbbell overhead at a time in an alternating fashion. This movement targets the deltoid muscles and also engages the triceps and chest as secondary muscles.

Primary muscles
Shoulders
Secondary muscles
Chest , Triceps
Equipment
Dumbbell
Level · type
Beginner · Compound
Demonstration of the dumbbell seated alternate press
Front view: muscles worked by the dumbbell seated alternate press. Primary: shoulders. Secondary: chest and triceps.
Back view: muscles worked by the dumbbell seated alternate press. Primary: shoulders. Secondary: chest and triceps.
Primary Secondary

How to do the dumbbell seated alternate press

  1. Step 1: Sit on a bench with a dumbbell in each hand, palms facing forward.
  2. Step 2: Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
  3. Step 3: Press one dumbbell up overhead, fully extending your arm.
  4. Step 4: Lower the dumbbell back down to shoulder height.
  5. Step 5: Repeat with the other arm.
  6. Step 6: Continue alternating arms for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell seated alternate press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Seated Alternate Press alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.