10 Best Dumbbell Seated Alternate Shoulder Alternatives for Home Gyms

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

Dumbbell Seated Alternate ShoulderWatch the Dumbbell Seated Alternate Shoulder

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Seated Alternate Shoulder

The steps for the Dumbbell Seated Alternate Shoulder itself, so you can judge how close each substitute below really is.

Delts, with triceps, upper back · Dumbbell · Intermediate · Compound

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

The 10 Best Dumbbell Seated Alternate Shoulder Alternatives

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

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell ThrusterPlay demonstration

    1. Barbell Thruster

    82% match

    Delts · Intermediate · Compound

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

    • Barbell
    How to perform it
    1. Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip.
    2. Lower into a squat position by bending your knees and pushing your hips back.
    3. As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead.
    4. Lower the barbell back to shoulder height as you lower back into the squat 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 Shoulder
    • Equipment: free weights, the same as the Dumbbell Seated Alternate Shoulder
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Dumbbell Seated Alternate Shoulder
  2. Kettlebell ThrusterPlay demonstration

    2. Kettlebell Thruster

    78% match

    Delts · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    1. Start by standing with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands, palms facing each other.
    2. Lower into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight.
    3. As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the kettlebell overhead.
    4. Lock out your arms at the top of the movement, fully extending your elbows.
    5. Lower the kettlebell back to the starting position by reversing the movement, bending your elbows and lowering the weight back to your chest.
    6. 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 Shoulder
    • Equipment: free weights, the same as the Dumbbell Seated Alternate Shoulder
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Dumbbell Seated Alternate Shoulder
  3. Dumbbell Seated Alternate PressPlay demonstration

    3. Dumbbell Seated Alternate Press

    74% match

    Delts · Intermediate · Compound

    It still works the delts, through a different movement.

    • Dumbbell
    How to perform it
    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.

    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 Shoulder
    • Equipment: free weights, the same as the Dumbbell Seated Alternate Shoulder
    • Body position: seated, the same as the Dumbbell Seated Alternate Shoulder
  7. Kettlebell Pirate Ships

    7. Kettlebell Pirate Ships

    69% match

    Shoulders · Intermediate · Compound

    A looser match: it works the shoulders rather than the delts.

    • Kettlebell
    How to perform it
    1. With a wide stance, hold a kettlebell with both hands. Allow it to hang at waist level with your arms extended. This will be your starting position.
    2. Initiate the movement by turning to one side, swinging the kettlebell to head height. Briefly pause at the top of the motion.
    3. Allow the bell to drop as you rotate to the opposite side, again raising the kettlebell to head height.
    4. Repeat for the desired amount of repetitions.

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

    Why this matches
    • Primary muscle: shoulders, not delts
    • Equipment: free weights, the same as the Dumbbell Seated Alternate Shoulder
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Dumbbell Seated Alternate Shoulder

Why You Might Need a Dumbbell Seated Alternate Shoulder Alternative

You might substitute the Dumbbell Seated Alternate Shoulder for several reasons: shoulder pain, lack of bilateral stability, limited dumbbell weight, or a need to focus a specific deltoid head. Someone with impingement may avoid deep internal rotation and pick neutral-grip presses; cue: keep thumbs pointed slightly up to reduce anterior shoulder stress. Other times you want more transverse-plane work for the lateral delts or posterior chain engagement for posture. Substitutes let you vary load, range of motion, and scapular mechanics while still driving deltoid hypertrophy and strength.

Dumbbell Seated Alternate Shoulder FAQ

What muscles does Dumbbell Seated Alternate Shoulder work?

The exercise primarily targets the deltoids, especially the anterior and lateral heads, while recruiting the upper trapezius, triceps for lockout, and rotator cuff muscles for stabilization. Scapular stabilizers engage to maintain posture during each unilateral press.

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