Shoulders · Dumbbell
Dumbbell Seated Alternate Press
How to do the dumbbell seated alternate press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Sit upright on a bench with back support, a dumbbell in each hand racked at shoulder height with palms facing forward. Press one dumbbell overhead until your arm is nearly straight, lower it, then press the other. Alternating keeps constant tension on each shoulder while your core resists twisting.
- 1Feel your delts drive each dumbbell straight overhead
- 2Brace your core so your torso doesn't twist toward the working arm
- 3Let your triceps finish the lockout, then lower with control
Common mistakes
- Don't arch your lower back to push the weight up
- Avoid leaning away from the pressing arm
- Don't bang the dumbbells together or crash them down to your shoulders
Muscles worked
The dumbbell seated alternate press mainly works the front delts, triceps, and side delts, with the forearms, upper chest, upper traps, upper abs, and obliques assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- ObliquesSupport
- Lower TrapsMinor
- Lower AbsMinor
Kovo programs the dumbbell seated alternate press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.