Intermediate
DUMBBELL SEATED ALTERNATE PRESS
Shoulders
Body Part
Delts
Target Muscle
Dumbbell
Equipment
Intermediate
Difficulty
Target Muscles
Delts
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on a bench with a dumbbell in each hand, palms facing forward.
2
Step:2 Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
3
Step:3 Press one dumbbell up overhead, fully extending your arm.
4
Step:4 Lower the dumbbell back down to shoulder height.
5
Step:5 Repeat with the other arm.
6
Step:6 Continue alternating arms for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
