10 Best Dumbbell Seated Alternate Press Alternatives for Shoulder Strength

The Dumbbell Seated Alternate Press is done seated with dumbbells. Ranked closest by our scoring: the Dumbbell Bench Seated Press, the Dumbbell Seated Shoulder Press and the Barbell Seated Overhead Press.

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Original Exercise: Dumbbell Seated Alternate Press

Dumbbell Seated Alternate PressPlay demonstration
Primary muscle
Delts
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Triceps, Chest

How to perform Dumbbell Seated Alternate Press
  1. Sit on a bench with a dumbbell in each hand, palms facing forward.
  2. Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
  3. Press one dumbbell up overhead, fully extending your arm.
  4. Lower the dumbbell back down to shoulder height.
  5. Repeat with the other arm.
  6. Continue alternating arms for the desired number of repetitions.
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Ranked Dumbbell Seated Alternate Press Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Seated Alternate Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Dumbbell Bench Seated PressPlay demonstration

    1. Dumbbell Bench Seated Press

    93% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound

    Pick this when you want an easier version that still works the delts.

    How to perform this exercise
    1. Sit on a bench with a dumbbell in each hand, resting on your thighs.
    2. Lean back and position the dumbbells to the sides of your chest, palms facing forward.
    3. Press the dumbbells upward until your arms are fully extended.
    4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Seated Alternate Press
    • Equipment: free weights, the same as the Dumbbell Seated Alternate Press
    • Body position: seated, the same as the Dumbbell Seated Alternate Press
  2. Dumbbell Seated Shoulder PressPlay demonstration

    2. Dumbbell Seated Shoulder Press

    93% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound

    It uses the same equipment and still works the delts.

    How to perform this exercise
    1. Sit on a bench with a dumbbell in each hand, resting on your thighs.
    2. Raise the dumbbells to shoulder height, palms facing forward.
    3. Press the dumbbells upward until your arms are fully extended overhead.
    4. Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Seated Alternate Press
    • Equipment: free weights, the same as the Dumbbell Seated Alternate Press
    • Body position: seated, the same as the Dumbbell Seated Alternate Press
  3. Barbell Seated Overhead PressPlay demonstration

    3. Barbell Seated Overhead Press

    93% match
    • Delts
    • Barbell
    • Intermediate
    • Compound

    A good swap when you have a barbell to work with, and it still works the delts.

    How to perform this exercise
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward.
    4. Press the barbell overhead by extending your arms fully.
    5. Pause for a moment at the top, then slowly lower the barbell back to shoulder level.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Seated Alternate Press
    • Equipment: free weights, the same as the Dumbbell Seated Alternate Press
    • Body position: seated, the same as the Dumbbell Seated Alternate Press
  4. Barbell Seated Behind Head Military PressPlay demonstration

    4. Barbell Seated Behind Head Military Press

    92% match
    • Delts
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Lift the barbell off the rack and bring it down to shoulder level, behind your head.
    4. Press the barbell upward until your arms are fully extended.
    5. Lower the barbell back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Seated Alternate Press
    • Equipment: free weights, the same as the Dumbbell Seated Alternate Press
    • Body position: seated, the same as the Dumbbell Seated Alternate Press
  5. Dumbbell Seated Shoulder Press (Parallel Grip)Play demonstration

    5. Dumbbell Seated Shoulder Press (Parallel Grip)

    89% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound

    The same equipment, taken with a neutral grip.

    How to perform this exercise
    1. Sit on a bench with a dumbbell in each hand, palms facing inward.
    2. Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
    3. Press the dumbbells upward until your arms are fully extended overhead.
    4. Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Seated Alternate Press
    • Equipment: free weights, the same as the Dumbbell Seated Alternate Press
    • Body position: seated, the same as the Dumbbell Seated Alternate Press
  6. Dumbbell Standing Alternate Overhead PressPlay demonstration

    6. Dumbbell Standing Alternate Overhead Press

    86% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound

    Pick this when you want to work the delts with more balance to manage.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward.
    2. Press one dumbbell overhead, fully extending your arm.
    3. Lower the dumbbell back to shoulder level.
    4. Repeat with the other arm.
    5. Continue alternating arms for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Seated Alternate Press
    • Equipment: free weights, the same as the Dumbbell Seated Alternate Press
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Dumbbell Seated Alternate Press
  7. Kettlebell Seated PressPlay demonstration

    7. Kettlebell Seated Press

    84% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound

    A good swap when you have a kettlebell to work with, and it still works the delts.

    How to perform this exercise
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold a kettlebell in each hand at shoulder height, palms facing forward.
    3. Press the kettlebells overhead, fully extending your arms.
    4. Lower the kettlebells back to shoulder height.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Seated Alternate Press
    • Equipment: free weights, the same as the Dumbbell Seated Alternate Press
    • Body position: seated, the same as the Dumbbell Seated Alternate Press
  8. Kettlebell Seated Two Arm Military PressPlay demonstration

    8. Kettlebell Seated Two Arm Military Press

    84% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold a kettlebell in each hand at shoulder level with your palms facing forward.
    3. Press the kettlebells overhead by extending your arms fully.
    4. Pause for a moment at the top, then slowly lower the kettlebells back to shoulder level.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Seated Alternate Press
    • Equipment: free weights, the same as the Dumbbell Seated Alternate Press
    • Body position: seated, the same as the Dumbbell Seated Alternate Press
  9. Seated Dumbbell Press

    9. Seated Dumbbell Press

    83% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
    2. Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
    3. Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
    4. As you exhale, push the dumbbells up until they touch at the top.
    5. After a second pause, slowly come down back to the starting position as you inhale.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Seated Alternate Press
    • Equipment: free weights, the same as the Dumbbell Seated Alternate Press
    • Body position: seated, the same as the Dumbbell Seated Alternate Press
  10. Arnold Dumbbell Press

    10. Arnold Dumbbell Press

    83% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
    2. Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
    3. Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
    4. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Seated Alternate Press
    • Equipment: free weights, the same as the Dumbbell Seated Alternate Press
    • Body position: seated, the same as the Dumbbell Seated Alternate Press

Why You Might Need a Dumbbell Seated Alternate Press Alternative

You might swap the Dumbbell Seated Alternate Press for several practical reasons: limited equipment, shoulder pain, poor overhead mobility, or the need for unilateral loading. Substitutes can reduce impingement risk by shortening range of motion or using a neutral grip, and they change stability demands to develop scapular control. For example, a landmine press keeps the humerus in a more favorable plane to reduce supraspinatus stress, while a standing single-arm press forces core anti-rotation and corrects left-right imbalances. Choose an alternative that preserves deltoid loading patterns, especially anterior and medial fibers, while accommodating your mobility and recovery needs.

How to Choose the Right Dumbbell Seated Alternate Press Substitute

Select a substitute based on equipment, shoulder mobility, and your training objective. If you lack a bench, choose a landmine or standing press to maintain vertical pressing mechanics; cue a vertical wrist and elbow under the bar to emphasize the medial deltoid. If you have impingement, use neutral-grip presses or reduce overhead range to limit subacromial compression. For hypertrophy, pick unilateral variations to address imbalances and control tempo; for strength, use bilateral loaded presses with full three-point bracing. Always prioritize scapular stability and a controlled eccentric to maximize deltoid activation and protect the joint.

Dumbbell Seated Alternate Press FAQ

What muscles does Dumbbell Seated Alternate Press work?

The exercise primarily targets the anterior and medial deltoid heads, with secondary involvement from the triceps and upper trapezius. Scapular stabilizers and the rotator cuff activate to control humeral head position during the press.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology