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Shoulders · Dumbbell
Dumbbell Seated Alternate Press
Dumbbell Seated Alternate Press is a beginner compound strength exercise that works the delts (shoulders), with the upper back assisting. It needs a dumbbell. A typical prescription is 3 sets of 8-12 reps per side, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Upper Back · Trapezius, Rhomboids
How to do Dumbbell Seated Alternate Press
- Sit on a bench with your back straight on the backrest and feet flat on the floor, holding a dumbbell in each hand in front of your face, arms bent at 90 degrees, upper arms parallel to the floor.
- Press the right dumbbell overhead until your arm is fully extended, keeping your left dumbbell in place.
- Lower the right dumbbell back to starting position and then press the left dumbbell overhead.
- Continue to alternate arms for the desired number of repetitions.
Form tips
- Ensure your wrists remain straight and aligned with your forearms.
- Use a weight that allows you to maintain proper form throughout the exercise.
- Press the dumbbells in a controlled manner, avoiding any jerking movements.
Dumbbell Seated Alternate Press alternatives
More delts exercises
Dumbbell Seated Alternate Press FAQ
What muscles does Dumbbell Seated Alternate Press work?
Dumbbell Seated Alternate Press mainly works the delts in the shoulders (Anterior Deltoids). The upper back work as secondary muscles.
What equipment do you need for Dumbbell Seated Alternate Press?
You need a dumbbell.
How many sets and reps of Dumbbell Seated Alternate Press should I do?
Start with 3 sets of 8-12 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Seated Alternate Press good for beginners?
Yes. Dumbbell Seated Alternate Press is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Dumbbell Seated Alternate Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Seated Alternate Press?
Other exercises for the delts include Band Seated Shoulder Press, Barbell Seated Military Press, Barbell Seated Overhead Press and Seated Shoulder Press Barbell.
For developers
Use Dumbbell Seated Alternate Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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