Dumbbell Seated Alternate Press
Also known as: seated dumbbell alternate press
Dumbbell Seated Alternate Press fits into any delt-focused block, and independent dumbbell loading keeps the focus on round, durable shoulder caps.
How to do 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.
Dumbbell Seated Alternate Press Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Seated Alternate Press Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Shrugging the traps up to finish the last few reps
Keep the shoulder blade down and end the set when the shrug appears.
Easier and Harder Than Dumbbell Seated Alternate Press
Swap Dumbbell Seated Alternate Press For
Dumbbell Seated Alternate Press — Frequently Asked Questions
How do you 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. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Seated Alternate Press work?
The Dumbbell Seated Alternate Press primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Seated Alternate Press should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Seated Alternate Press good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Dumbbell Seated Alternate Press?
Try the Weighted Round Arm, Battling Ropes or the Kettlebell Double Push Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Seated Alternate Press the same as the seated dumbbell alternate press?
Yes. The Dumbbell Seated Alternate Press is also commonly called the seated dumbbell alternate press. Different gyms and training programs label it differently, but "seated dumbbell alternate press" refer to this same movement.
