How to do the Dumbbell Seated Alternate Shoulder
Dumbbell Seated Alternate Shoulder is a beginner multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Triceps and Upper Back.
Dumbbell Seated Alternate Shoulder demonstration · © GymiaFit
Dumbbell Seated Alternate Shoulder at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Upper Back
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Seated Alternate Shoulder step by step
- 1Sit on a bench with your back straight and feet flat on the ground.
- 2Hold a dumbbell in each hand, palms facing inwards, and raise them to shoulder height.
- 3Press one dumbbell up overhead while keeping the other dumbbell at shoulder height.
- 4Lower the raised dumbbell back to shoulder height while simultaneously pressing the other dumbbell up overhead.
- 5Continue alternating between arms for the desired number of repetitions.
Dumbbell Seated Alternate Shoulder — questions
What muscles does the Dumbbell Seated Alternate Shoulder work?
The Dumbbell Seated Alternate Shoulder primarily targets the Delts. It also recruits the Triceps, Upper Back as secondary movers.
What equipment do I need for the Dumbbell Seated Alternate Shoulder?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Seated Alternate Shoulder suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Seated Alternate Shoulder?
Dumbbell Iron Cross, Dumbbell Lying External Shoulder Rotation, Dumbbell Lying One Arm Deltoid Rear train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Seated Alternate Shoulder demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.