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All exercises

Dumbbell seated alternate shoulder

Beginner

Dumbbell seated alternate shoulder is a isolation dumbbell exercise for the front delts, also working the triceps and upper back.

What it works

Primary muscle

Front delts

Also works

TricepsUpper back

Equipment
Dumbbell
Movement
Push
Type
Isolation
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on a bench with your back straight and feet flat on the ground.
  2. 2Hold a dumbbell in each hand, palms facing inwards, and raise them to shoulder height.
  3. 3Press one dumbbell up overhead while keeping the other dumbbell at shoulder height.
  4. 4Lower the raised dumbbell back to shoulder height while simultaneously pressing the other dumbbell up overhead.
  5. 5Continue alternating between arms for the desired number of repetitions.

What to do instead

  • Band front raiseResistance band
  • Cable alternate shoulder pressCable
  • Dumbbell seated lateral raiseDumbbell
  • Dumbbell seated alternate front raiseDumbbell
  • Dumbbell one arm lateral raiseDumbbell
  • Barbell standing front raise over headBarbell

Harder variations

  • Dumbbell incline raiseDumbbell
  • Dumbbell iron crossDumbbell
  • Dumbbell seated lateral raiseDumbbell
  • Cable alternate shoulder pressCable
Logged today · 90 seconds restDumbbell seated alternate shoulder

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More Shoulders exercises

  • Band 90/90 external rotationResistance band
  • Band front lateral raiseResistance band
  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band
  • Band shoulder dislocateResistance band