Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsCompound
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Seated Alternating Neutral Grip Dumbbell Shoulder Press Overview

The seated alternating neutral grip dumbbell shoulder press is a variation of the seated neutral grip dumbbell shoulder press and is an exercise used to strengthen the muscles of the shoulders.

The overhead press is a foundational movement for establishing baseline strength and building a completely balanced physique.

Utilizing dumbbells as opposed to performing with a barbell will allow the individual to strengthen each side of the muscle equally. Using a neutral grip can be beneficial to alleviate shoulder and elbow pain many experience while pressing.

Performing unilateral movements can also help improve weaknesses, balance your strength and aesthetic physique, and work towards reducing injuries by addressing imbalances in the body.

The exercise can be included in shoulder workouts, push workouts, upper body workouts, and full body workouts.

Seated Alternating Neutral Grip Dumbbell Shoulder Press Instructions

  1. Set the back of an adjustable bench to 90 degrees. You can also use a flat bench without back support.
  2. Grab a pair of dumbbells and sit down on the bench with the ends of the dumbbells on your thighs. Use your thighs to help you raise the dumbbells to shoulder height on each side while maintaining a neutral grip.
  3. Plant your feet firmly on the floor for stability. This is the starting position for the exercise.
  4. Slowly press one dumbbell overhead by extending the elbow and contracting the deltoids.
  5. Once your arm is fully extended, begin lowering the dumbbell back down to the starting position.
  6. Immediately repeat this movement with your other arm. This is one rep.
  7. Repeat for desired reps.

Seated Alternating Neutral Grip Dumbbell Shoulder Press Tips

  • Always use a full range of motion and control the dumbbell throughout the set.
  • As you press the dumbbell overhead, exhale and drive the bicep to the ear.
  • If you sense any pressure in your neck or traps during the movement, look to address a lack of thoracic spine extension or shoulder flexion.