The dumbbell standing alternate raise is a shoulder exercise that targets the deltoid muscles by lifting dumbbells alternately to the side, improving shoulder strength and stability.
Also Works
TrapsForearms
How to Perform
1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
2
Keep your back straight and your core engaged.
3
Raise one dumbbell to the side, keeping your arm straight and your palm facing down.
4
Continue lifting until your arm is parallel to the ground.
5
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
6
Repeat with the other arm.
7
Alternate between arms for the desired number of repetitions.
Pro Tips
•Alternate raising one dumbbell to the side at a time, which allows you to focus on each deltoid individually.
•Keep your body completely still and upright while raising one arm; do not lean or shift your weight.
•Lower the working arm fully before raising the other side to ensure each rep gets full range of motion.
Common Mistakes
•Swaying the body from side to side as you alternate arms, using momentum instead of deltoid strength.
•Raising both arms simultaneously instead of truly alternating, which changes the exercise.
•Shrugging the shoulder on the raising side, which recruits the upper traps instead of isolating the lateral delt.