Dumbbell Seated Alternate Press Exercise Guide
Exercise Profile
- Target
- Deltoid Anterior
- Equipment
- Dumbbell
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Anterior
- Secondary Muscles
- Triceps Brachii, Pectoralis Major, Serratus Anterior, Deltoid Lateral, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Alternating Dumbbell Shoulder Press
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Seated Alternate Press
- Sit on a bench with a back support or a stable seat.
- Hold a dumbbell in each hand at shoulder height, palms facing forward.
- Press one dumbbell overhead while keeping the other at shoulder level.
- Lower the dumbbell back to shoulder height and repeat with the opposite arm.
- Continue alternating for the desired number of repetitions.
Common Mistakes
- Lifting weights too heavy to maintain form.
- Arching the back during the press.
- Not fully engaging the core.
Modifications
- Perform the exercise seated on a bench with back support if you have lower back pain.
- Use lighter weights for beginners or during rehabilitation.
Tips
- Keep a neutral spine and engage your core for stability.
- Control the weights during both the lift and the lower phase to maximize muscle engagement.
- Avoid locking your elbows at the top of the press.
Dumbbell Seated Alternate Press Alternatives
Tags
shoulders
strength
dumbbell
upper body
press
deltoid
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