Dumbbell Seated Alternate Shoulder
Build strong, defined shoulders with the Dumbbell Seated Alternate Shoulder Press.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Seated Alternate Shoulder
Dumbbell Alternate Shoulder Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Seated Shoulder Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Seated Alternate Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell One Arm Shoulder Press
Shoulders · Deltoid Anterior · Dumbbell
Description
A seated exercise that targets the deltoids by lifting dumbbells alternately from resting position to above the head.
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How to do Dumbbell Seated Alternate Shoulder
- 01Setup
Sit on a bench with back support, holding a dumbbell in each hand at shoulder height, palms facing forward. Your feet should be flat on the floor, hip-width apart.
- 02Setup
Ensure your core is braced and your back is pressed against the support to maintain a stable torso throughout the movement.
- 03
Exhale as you press one dumbbell straight overhead until your arm is fully extended, but do not lock your elbow.
- 04
Inhale as you slowly lower the dumbbell back to the starting shoulder-height position with control.
- 05
Immediately repeat the movement with the other arm, alternating sides for the desired number of repetitions.
Tips
- Maintain a steady tempo: Control both the upward pressing phase and the downward eccentric phase to maximize muscle engagement and prevent momentum from taking over.
- Focus on core stability: Actively brace your core throughout the exercise to support your spine and prevent any arching in your lower back.
- Keep elbows slightly forward: Position your elbows slightly in front of your body, rather than directly out to the sides, to better engage the anterior deltoids and protect the shoulder joint.
- Full range of motion: Ensure the dumbbell comes down to shoulder height and goes fully overhead without locking the elbow to achieve optimal muscle activation.
Common mistakes
- Using momentum or arching your back: Avoid arching your lower back or using a leg drive to press the weight up; instead, use controlled shoulder strength with a braced core.
- Flaring elbows too wide: Do not let your elbows flare out directly to the sides; keep them slightly forward to protect your shoulders and better target the deltoids.
- Locking elbows at the top: Prevent locking your elbows at the top of the movement; maintain a slight bend to keep tension on the muscles and protect your joints.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Seated Alternate Shoulder work?
Dumbbell Seated Alternate Shoulder primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii.
Is Dumbbell Seated Alternate Shoulder good for beginners?
Dumbbell Seated Alternate Shoulder is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Seated Alternate Shoulder?
You need Dumbbell to perform Dumbbell Seated Alternate Shoulder. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Seated Alternate Shoulder?
Maintain a steady tempo: Control both the upward pressing phase and the downward eccentric phase to maximize muscle engagement and prevent momentum from taking over. Focus on core stability: Actively brace your core throughout the exercise to support your spine and prevent any arching in your lower back. Keep elbows slightly forward: Position your elbows slightly in front of your body, rather than directly out to the sides, to better engage the anterior deltoids and protect the shoulder joint. Full range of motion: Ensure the dumbbell comes down to shoulder height and goes fully overhead without locking the elbow to achieve optimal muscle activation.
What are common mistakes when doing Dumbbell Seated Alternate Shoulder?
Using momentum or arching your back: Avoid arching your lower back or using a leg drive to press the weight up; instead, use controlled shoulder strength with a braced core. Flaring elbows too wide: Do not let your elbows flare out directly to the sides; keep them slightly forward to protect your shoulders and better target the deltoids. Locking elbows at the top: Prevent locking your elbows at the top of the movement; maintain a slight bend to keep tension on the muscles and protect your joints.
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Free · iPhone only · Available on the App Store