Dumbbell Seated Alternate Shoulder
Also known as: seated dumbbell alternate shoulder
Dumbbell Seated Alternate Shoulder fits into any delt-focused block, and independent dumbbell loading keeps the focus on round, durable shoulder caps.
How to do Dumbbell Seated Alternate Shoulder
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell in each hand, palms facing inwards, and raise them to shoulder height.
- Press one dumbbell up overhead while keeping the other dumbbell at shoulder height.
- Lower the raised dumbbell back to shoulder height while simultaneously pressing the other dumbbell up overhead.
- Continue alternating between arms for the desired number of repetitions.
Dumbbell Seated Alternate Shoulder Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Seated Alternate Shoulder 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 Shoulder
Swap Dumbbell Seated Alternate Shoulder For
Dumbbell Seated Alternate Shoulder — Frequently Asked Questions
How do you do the Dumbbell Seated Alternate Shoulder?
Sit on a bench with your back straight and feet flat on the ground. Hold a dumbbell in each hand, palms facing inwards, and raise them to shoulder height. Press one dumbbell up overhead while keeping the other dumbbell at shoulder height. 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 Shoulder work?
The Dumbbell Seated Alternate Shoulder 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 Shoulder should I do?
For muscle growth: 3 sets of 10-12 reps with 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 Shoulder good for beginners?
Yes. The Dumbbell Seated Alternate Shoulder is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Seated Alternate Shoulder?
Try the Lever Shoulder Press, Resistance Band Seated Shoulder Press or the Cable Standing Shoulder External Rotation. 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 Shoulder the same as the seated dumbbell alternate shoulder?
Yes. The Dumbbell Seated Alternate Shoulder is also commonly called the seated dumbbell alternate shoulder. Different gyms and training programs label it differently, but "seated dumbbell alternate shoulder" refer to this same movement.
