Seated Dumbbell Alternate Press

Setup

1. 01Set a bench upright or nearly upright and sit with your back supported.
2. 02Clean two dumbbells to shoulder height, palms facing forward or slightly turned in.
3. 03Plant both feet firmly and brace the trunk before the first rep.
4. 04Pull the ribs down so the low back does not overarch against the pad.

Execution

1. 01Press one dumbbell overhead until the elbow locks out with the weight over the shoulder.
2. 02Lower it under control back to shoulder height.
3. 03Press the other dumbbell while the first arm holds at the rack position.
4. 04Continue alternating, resisting any side lean as each arm works.

Checkpoints

• -The dumbbell finishes stacked over the shoulder joint, not drifting forward.
• -The torso stays square; the non-working side does not dip.
• -The resting dumbbell stays controlled at shoulder height, not dropped onto the chest.
• -Low back stays against the pad through every rep.

Common mistakes

• -Leaning away from the pressing arm to shorten the range.
• -Letting the resting dumbbell sag and pull the shoulder into a slump.
• -Cutting the lockout short at the top.
• -Arching hard off the backrest to turn it into an incline press.