How to Do Dumbbell Seated Alternate Shoulder Press

Dumbbell Seated Alternate Shoulder 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 Shoulder Press

  1. 01Sit on a bench with back support, holding dumbbells at shoulder height with palms facing forward.
  2. 02Press one dumbbell vertically until the elbow is fully extended, keeping the opposite weight stationary.
  3. 03Lower the active dumbbell back to the starting position at ear level under strict control.
  4. 04Repeat the movement on the opposite side to complete one full repetition.
  5. 05Exhale as the weight travels upward and inhale while resetting the arm at the shoulder.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Seated Alternate Shoulder 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

Prevent the lower back from arching by pinning the ribcage down and maintaining vertical forearm alignment throughout the press.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Seated Alternate Shoulder Press questions

What muscles does Dumbbell Seated Alternate Shoulder Press work?

Dumbbell Seated Alternate Shoulder 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 Shoulder Press correctly?

Sit on a bench with back support, holding dumbbells at shoulder height with palms facing forward. Press one dumbbell vertically until the elbow is fully extended, keeping the opposite weight stationary. Lower the active dumbbell back to the starting position at ear level under strict control. Repeat the movement on the opposite side to complete one full repetition. Exhale as the weight travels upward and inhale while resetting the arm at the shoulder.

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

Prevent the lower back from arching by pinning the ribcage down and maintaining vertical forearm alignment throughout the press.

Is Dumbbell Seated Alternate Shoulder Press suitable for beginners?

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

What equipment do you need for Dumbbell Seated Alternate Shoulder Press?

Dumbbell Seated Alternate Shoulder Press uses dumbbell.

A90 Intelligence

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