How to Do Dumbbell Seated Alternate Press

Dumbbell Seated Alternate Press is a shoulders exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Seated Alternate Press

  1. 01Sit on a bench with back support, holding a pair of dumbbells at shoulder level with a neutral or pronated grip.
  2. 02Press one dumbbell toward the ceiling until the elbow is fully locked out over the shoulder.
  3. 03Lower the weight back to the starting position with control while beginning the press on the opposite side.
  4. 04Maintain a vertical forearm position throughout the vertical path of the movement.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Seated Alternate Press

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid excessive arching in the lower back by tucking the pelvis and keeping the ribcage down during the lockout.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Seated Alternate Press questions

What muscles does Dumbbell Seated Alternate Press work?

Dumbbell Seated Alternate Press is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Dumbbell Seated Alternate Press correctly?

Sit on a bench with back support, holding a pair of dumbbells at shoulder level with a neutral or pronated grip. Press one dumbbell toward the ceiling until the elbow is fully locked out over the shoulder. Lower the weight back to the starting position with control while beginning the press on the opposite side. Maintain a vertical forearm position throughout the vertical path of the movement.

What is the A90 coach tip for Dumbbell Seated Alternate Press?

Avoid excessive arching in the lower back by tucking the pelvis and keeping the ribcage down during the lockout.

Is Dumbbell Seated Alternate Press suitable for beginners?

Dumbbell Seated Alternate Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Seated Alternate Press?

Dumbbell Seated Alternate Press uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell seated alternate press into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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